Best 6 Healthy Sesame Chicken Recipes
Sesame chicken is a popular dish that can be found in many Chinese restaurants. However, many restaurant versions of this dish are high in calories, fat, and sodium. If you are looking for a healthier version of sesame chicken, there are many recipes available that use healthier ingredients and cooking methods. These recipes often use lean protein sources, such as chicken breast, and healthy fats, such as olive oil or avocado oil. They also use less sugar and sodium than traditional recipes. As a result, these recipes can be a healthier choice for people who are looking for a delicious and satisfying meal.
Check out the recipes below so you can choose the best recipe for yourself!
HEALTHY SESAME CHICKEN (GLUTEN FREE + PALEO FRIENDLY)
Crispy Chicken coated in a tangy sweet sesame sauce = Healthy Sesame Chicken. It'll be an instant family favorite! (Gluten Free + Paleo Friendly)
Provided by One Lovely Life
Categories Main Dish
Time 30m
Number Of Ingredients 15
Steps:
- In a medium bowl or container, combine diced chicken with 2 Tbsp. cornstarch and 1 1/2 Tbsp. tamari. Toss with a fork to coat well.
- In a medium skillet, heat 1 Tbsp. avocado oil over medium-high heat.
- Working in batches, add chicken pieces to the pan (they shouldn't be touching) and cook 3-4 minutes on the first side and 1-3 minutes on the second side to cook through. (They should be fully opaque and have no pink inside).
- Remove cooked chicken to a clean plate and repeat with remaining chicken until add chicken is cooked, adding more oil to the pan as needed.
- In a bowl or liquid measuring cup, combine water, tamari, syrup or honey, vinegar, toasted sesame oil, garlic, ginger, and red pepper flakes (if using). Whisk to combine.
- In a small bowl, whisk together 1 Tbsp cornstarch with 1 Tbsp water to make a cornstarch slurry.
- When the chicken is fully cooked, reduce the heat in the pan to medium-low.
- Add cornstarch slurry to the sesame sauce mixture and whisk to combine (it'll now look a bit milky).
- Pour sauce mixture into the warm pan and whisk over medium-low heat 3-5 minutes, or until the sauce is bubbling, thickened, and more translucent. (You should start to be able to see the path of your whisk in the sauce).
- Return cooked chicken to pan and coat with the sauce. Sprinkle with sesame seeds and serve warm!
Nutrition Facts : ServingSize 1/4 recipe (about 4oz chicken + 1/4 cup sauce), Calories 275 calories, Sugar 6.1 g, Sodium 853.3 mg, Fat 10.9 g, SaturatedFat 1.6 g, TransFat 0 g, Carbohydrate 13.8 g, Fiber 0.2 g, Protein 28 g, Cholesterol 82.7 mg
HEALTHY SESAME CHICKEN
Healthy Sesame Chicken is a delicious, healthy dinner! Packed with protein, low in carbs, and gluten free - it's simple to make & better than takeout!
Provided by The Clean Eating Couple
Categories Main Course
Time 25m
Number Of Ingredients 14
Steps:
- In a pan, heat toasted avocado oil. Sauté chicken until browned on all sides, approximately 10-15 minutes.
- While chicken is cooking, whisk together the sauce.
- Once chicken is cooked, remove from the pan + set aside. Pour sauce mixture into the pan and cook for 3-5 minutes until it starts to bubble, stirring consistently. The will thicken quickly, but be careful to watch that it doesn't burn.
- While sauce is thickening, steam green beans per direction on package.
- Add cooked chicken back into the pan and coat in sauce. Place Village Harvest Organic Jasmine Rice in microwave + cook per directions.
- Serve over Village Harvest Organic Jasmine Rice and green beans + enjoy!
Nutrition Facts : ServingSize 12 oz chicken, veggies + rice, Calories 553 kcal, Carbohydrate 45 g, Protein 52 g, Fat 17 g, SaturatedFat 3 g, Cholesterol 145 mg, Sodium 736 mg, Fiber 3 g, Sugar 12 g, TransFat 1 g, UnsaturatedFat 11 g
HEALTHIER HONEY-SESAME CHICKEN
This is a 'healthier' version of honey-sesame chicken. It is baked instead of fried and the chicken is not battered, making it healthier. All the flavors are here and the only thing sacrificed are the calories! Serve over rice with additional sauce on the side.
Provided by Yoly
Categories World Cuisine Recipes Asian
Time 2h30m
Yield 3
Number Of Ingredients 12
Steps:
- Mix honey, ketchup, olive oil, sesame seeds, soy sauce, lemon juice, Sriracha sauce, salt, pepper, garlic powder, and ginger in a bowl until well combined. Add chicken pieces and toss to coat. Cover and refrigerate for 2 to 6 hours.
- Preheat the oven to 350 degrees F (175 degrees C).
- Transfer chicken and sauce into an oven-proof dish.
- Bake in the preheated oven for 8 minutes. Remove from oven and turn chicken pieces over. Bake until chicken is no longer pink in the center and the juices run clear, 5 to 8 more minutes. An instant-read thermometer inserted into the center should read at least 165 degrees F (74 degrees C).
Nutrition Facts : Calories 507.4 calories, Carbohydrate 40.1 g, Cholesterol 86.1 mg, Fat 24.7 g, Fiber 1.3 g, Protein 33.7 g, SaturatedFat 3.9 g, Sodium 1254.1 mg, Sugar 35.9 g
HEALTHY SESAME CHICKEN
This is my all-time favorite low-fat, low-cal recipe. I got it from a great cookbook, More Healthy Homestyle Cooking, and I have to say that this recipe is worth the price of the book! For more crunch and color, you can cook some red pepper and trimmed snow peas for 4 minutes in the skillet before adding the chicken. I like it just the way it is, though, served over rice. Enjoy!
Provided by txghog
Categories Chicken
Time 16m
Yield 4 serving(s)
Number Of Ingredients 9
Steps:
- In a gallon-size plastic bag, combine flour, salt and pepper.
- Add chicken, seal bag, and shake well to coat.
- Coat a large nonstick skillet with nonstick spray and warm over medium-high heat.
- Add chicken to skillet and cook, stirring, for 3 to 4 minutes, or until no longer pink.
- Transfer to a plate.
- Reduce heat to medium.
- Combine soy sauce and sugar in the skillet.
- Cook, stirring occasionally, until the sugar dissolves.
- Add oil and sesame seeds.
- Add chicken and chives.
- Toss and serve immediatedly.
Nutrition Facts : Calories 250.7, Fat 6, SaturatedFat 1.1, Cholesterol 75.5, Sodium 814.2, Carbohydrate 20.9, Fiber 0.9, Sugar 12.8, Protein 27.5
HEALTHIER PAN-FRIED HONEY-SESAME CHICKEN
This is a healthier version of honey-sesame chicken that's pan-fried instead of deep-fried--an easy, home-cooked meal that's salty, sweet, and a little bit spicy. It's a combination of flavors so deliciously right that you'll never think about Asian takeout again. Serve over rice or noodles, and garnish with sesame seeds and green onion slices.
Provided by lutzflcat
Categories World Cuisine Recipes Asian
Time 25m
Yield 4
Number Of Ingredients 15
Steps:
- Combine water, chicken broth, ketchup, soy sauce, honey, garlic, rice vinegar, Sriracha, sesame oil, ginger root, and red pepper flakes for sauce in a medium bowl.
- Heat vegetable oil in a wok or large skillet over medium-high heat. Add chicken, and stir-fry until chicken is opaque on all sides, 2 to 3 minutes. Transfer chicken to a plate.
- Reduce heat to medium and add the sauce to the wok. Whisk together water and cornstarch in a small bowl and add to the sauce, stirring constantly until the sauce starts to thicken, 3 to 5 minutes. Add chicken back to the wok, stir, and cook until reheated, about 2 minutes.
Nutrition Facts : Calories 315.7 calories, Carbohydrate 27.3 g, Cholesterol 64.9 mg, Fat 12.1 g, Fiber 0.4 g, Protein 25.1 g, SaturatedFat 2.2 g, Sodium 880.1 mg, Sugar 21.2 g
HEALTHY SESAME CHICKEN
Make and share this Healthy Sesame Chicken recipe from Food.com.
Provided by Parvulus
Categories Chicken Breast
Time 1h
Yield 4 , 4 serving(s)
Number Of Ingredients 7
Steps:
- Preheat oven to 350. Cut the chicken breasts in half.
- Place chicken in a shallow dish and pour soy sauce and Mirin over the chicken. Turn the chicken over to thoroughly coat.
- Combine the seeds, flour, pepper and chili flakes in a bowl. Mix well. Place the chicken in the dry mixture and turn over to coat completely.
- Spray a baking dish with non-stick spray. Place coated chicken in the dish. Bake 25 to 30 minutes or until done, uncovered.
- Remove the pan from the oven and serve immediately.
Tips for Making Healthy Sesame Chicken:
- Use lean protein: Opt for skinless, boneless chicken breasts or thighs for a healthier version of the dish.
- Bake or pan-fry instead of deep-frying: This will significantly reduce the fat content of the dish.
- Use a lightened sesame sauce: Make your own sauce using low-sodium soy sauce, rice vinegar, and a touch of honey or maple syrup instead of store-bought options that tend to be high in sugar and sodium.
- Add plenty of vegetables: Stir in your favorite veggies such as broccoli, bell peppers, carrots, or snap peas for an extra boost of nutrition and flavor.
- Serve over brown rice or quinoa instead of white rice: This will increase the fiber and nutrient content of the meal.
Conclusion:
Healthy sesame chicken is a delicious and versatile dish that can be easily tailored to your dietary preferences. By choosing lean protein, using a lightened sauce, adding plenty of vegetables, and serving it over brown rice or quinoa, you can create a healthier version of this classic takeout favorite that is just as flavorful and satisfying as the traditional version. So next time you're craving Chinese food, give this healthy sesame chicken recipe a try!
Are you curently on diet or you just want to control your food's nutritions, ingredients? We will help you find recipes by cooking method, nutrition, ingredients...
Check it out »
#60-minutes-or-less #time-to-make #course #main-ingredient #cuisine #preparation #main-dish #poultry #asian #chinese #chicken #dietary #low-saturated-fat #high-protein #low-carb #high-in-something #low-in-something #meat #chicken-breasts
You'll also love