Healthy Sesame Chicken

Introduction

There’s something undeniably satisfying about biting into crispy chicken coated in a rich, flavorful sauce. Traditional sesame chicken often involves deep-frying, which can add a lot of excess fat and calories. But what if you could enjoy all the crispy, savory goodness of sesame chicken without the guilt? Well, now you can! This Healthy Sesame Chicken recipe uses a baking method to give you the same crunchy texture, while keeping it lighter and healthier.

Whether you’re trying to cut back on calories or just looking for a more wholesome way to enjoy a favorite dish, this recipe is perfect for busy weeknights, meal prepping, or just treating yourself to a delicious homemade meal. The homemade sesame sauce is sweet, tangy, and savory, coating each piece of chicken beautifully, while garnishing with sesame seeds and green onions brings a touch of freshness and extra flavor. This dish is simple to make, packs a punch in terms of flavor, and can be served with a variety of sides to make it a complete meal.

Why You’ll Love This Healthy Sesame Chicken Recipe

There are countless reasons why this Healthy Sesame Chicken recipe will become a staple in your meal rotation. First, it’s incredibly easy to make. With just a few simple ingredients, you can transform plain chicken into a crispy, flavorful dish that’s perfect for any occasion. Additionally, you’re skipping the deep frying, which means you’re cutting out the heavy oils and the extra calories, making this dish a healthier alternative to takeout.

But just because it’s healthier doesn’t mean you have to sacrifice flavor! The homemade sesame sauce is packed with all the right flavors: salty, sweet, and just the right amount of tang from the rice vinegar. The garlic and ginger add depth, while the toasted sesame seeds add that signature crunch. It’s the perfect combination of flavors that will leave everyone at the table asking for more.

Another thing that makes this recipe great is how customizable it is. Whether you’re looking to make it gluten-free, low-carb, or vegetarian, you can adjust the ingredients to suit your dietary preferences. Plus, this dish pairs well with a variety of sides, from steamed rice to sautéed vegetables, so you can easily create a balanced meal.

Total Time, Servings, and Nutritional Information

• Total Time: 40-45 minutes
• Servings: 4-5 people
• Calories per Serving: Approximately 400 calories (depending on portion size and exact ingredients)
• Protein: 30g per serving
• Carbs: 25g
• Fat: 18g
• Fiber: 2g
• Sugar: 10g

This recipe makes 4-5 servings, perfect for a family dinner or meal prep for the week. You’ll feel full and satisfied without feeling sluggish afterward—making it a great choice for any day of the week.

Ingredients

Before we dive into the cooking process, let’s take a look at the ingredients you’ll need for this dish. These ingredients are simple, whole, and healthy—yet they come together to create a flavorful dish that you’ll love!

Chicken:

• 1.5 lbs chicken breast, boneless, skinless, cut into bite-sized pieces
  • Chicken breast is lean, full of protein, and cooks quickly. If you prefer darker meat, chicken thighs can be a good substitute. Just be sure to adjust the cooking time since thighs might take a little longer to cook than breasts.
• 1 cup cornstarch
  • The cornstarch will give the chicken that crispy, crunchy texture when baked. It’s a healthier alternative to traditional breadcrumbs or flour that’s commonly used for frying.
• 2 large eggs, beaten
  • The beaten eggs help the cornstarch adhere to the chicken pieces, creating a perfect coating that crisps up beautifully in the oven.
• Salt and pepper, to taste
  • Seasoning the chicken with salt and pepper helps enhance its natural flavor.
• 1 tablespoon olive oil (for brushing)
  • Olive oil helps the chicken crisp up while baking. Plus, it adds a subtle flavor and some healthy fats.

Sesame Sauce:

• 1/4 cup low-sodium soy sauce (or coconut aminos for a gluten-free option)
  • Soy sauce is the base of the sesame sauce, giving it that deep umami flavor. Using low-sodium soy sauce helps control the salt content in the dish. Coconut aminos is a great alternative for those avoiding soy or gluten.
• 2 tablespoons honey
  • Honey adds a natural sweetness to balance out the salty soy sauce. If you prefer a different sweetener, maple syrup or agave can be substituted.
• 1 tablespoon rice vinegar
  • The rice vinegar adds a tangy, slightly acidic note to the sauce, helping to balance the sweetness and saltiness.
• 2 tablespoons sesame oil
  • Sesame oil is the star of this sauce, lending a distinct nutty and toasty flavor that makes sesame chicken so irresistible.
• 1 teaspoon grated fresh ginger
  • Fresh ginger adds a bit of warmth and spice, complementing the other flavors in the sauce and giving it a slight zing.
• 2 garlic cloves, minced
  • Garlic is a must in savory dishes like this. It brings depth to the sauce and helps to create that signature savory note.
• 1 tablespoon water
  • A little water helps to thin out the sauce, making it easier to coat the chicken evenly.
• 1 tablespoon cornstarch (to thicken the sauce)
  • Cornstarch helps thicken the sauce and gives it that glossy, syrup-like texture that sticks beautifully to the chicken.
• 2 tablespoons toasted sesame seeds (for garnish)
  • Toasted sesame seeds add a nice crunch and extra flavor to finish off the dish.
• 2 tablespoons green onions, thinly sliced (for garnish)
  • Green onions not only add a pop of color but also a fresh, oniony bite that cuts through the richness of the sesame sauce.

Step-by-Step Instructions

Let’s walk through the process of making this Healthy Sesame Chicken. It’s a simple and straightforward recipe that requires minimal prep but delivers big on flavor.

1. Preheat the Oven and Prepare the Chicken

Start by preheating your oven to 400°F (200°C). This is the ideal temperature to get the chicken crispy without overcooking it.

Next, line a baking sheet with parchment paper. This will prevent the chicken from sticking and make cleanup easier. If you have a wire rack, you can place it on top of the baking sheet to allow air circulation around the chicken for extra crispiness.

Cut your chicken breasts into bite-sized pieces. If you haven’t already, pat the chicken dry with paper towels to remove excess moisture. This is an important step for achieving crispy chicken!

2. Coat the Chicken in Cornstarch and Egg

In a shallow dish, add the cornstarch. Season the chicken pieces with a little salt and pepper. In another shallow dish, beat the eggs. Dip each piece of chicken into the cornstarch, ensuring it’s fully coated, then dip it into the egg mixture, allowing any excess to drip off.

The cornstarch helps create a light, crispy crust when baked. It also prevents the chicken from becoming soggy while cooking.

3. Bake the Chicken

Place the coated chicken pieces on the prepared baking sheet in a single layer. Be sure to leave some space between the pieces for even cooking. Brush the chicken lightly with olive oil to help it crisp up.

Bake the chicken in the preheated oven for 15-20 minutes, flipping halfway through to ensure it cooks evenly. You’ll know the chicken is done when it’s golden and crispy on the outside and reaches an internal temperature of 165°F (75°C). You can use a meat thermometer to check.

4. Prepare the Sesame Sauce

While the chicken is baking, let’s make the sesame sauce. In a small saucepan, combine the following:

• Soy sauce (or coconut aminos)
• Honey
• Rice vinegar
• Sesame oil
• Grated ginger
• Minced garlic
• Water

Stir the ingredients together and bring the mixture to a simmer over medium heat. Allow it to cook for about 3-5 minutes, until the garlic and ginger become fragrant and the sauce starts to thicken slightly.

In a small bowl, mix cornstarch with water to create a slurry. Slowly pour the slurry into the simmering sauce, stirring constantly to prevent any lumps. Continue cooking for another 2-3 minutes until the sauce thickens to a glossy, syrup-like consistency.

5. Toss the Chicken in the Sesame Sauce

Once the chicken is done baking, remove it from the oven. Drizzle the sesame sauce over the chicken or, for an even coating, transfer the chicken pieces into the saucepan with the sauce and toss them gently until all the pieces are coated.

6. Garnish and Serve

Top your sesame chicken with toasted sesame seeds and sliced green onions for a pop of color and extra flavor. Serve it over steamed rice or with your favorite vegetable side dish.

Customizing Your Healthy Sesame Chicken

One of the best things about this recipe is how customizable it is. Here are a few ideas for making this dish fit your personal preferences or dietary needs:

• Gluten-Free: To make this dish gluten-free, simply swap the soy sauce for tamari or coconut aminos. Be sure to check that your cornstarch and sesame oil are gluten-free as well.
• Low-Carb: Serve the sesame chicken with cauliflower rice or roasted vegetables instead of traditional rice for a low-carb version of this dish.
• Vegetarian: Substitute the chicken with tofu or tempeh. Both are great plant-based proteins that absorb the sesame sauce wonderfully. Make sure to press the tofu to remove any excess moisture before coating and baking.
• Spicy: Add a little sriracha or red pepper flakes to the sesame sauce for a spicy kick. Adjust the amount depending on how much heat you like.

Serving Suggestions

Healthy sesame chicken pairs wonderfully with a variety of side dishes. Here are a few ideas to round out your meal:

• Steamed or Stir-Fried Vegetables: Broccoli, bell peppers, carrots, and snap peas are all great options that add color and nutrition to your plate.
• Rice: Serve with white rice, brown rice, or cauliflower rice for a low-carb option.
• Salads: A light, refreshing salad with mixed greens, cucumber, and a sesame dressing would complement the rich flavors of the sesame chicken.

Storing and Freezing

This dish keeps well in the fridge for up to 3 days. Store the chicken and sauce separately to prevent the chicken from becoming soggy. Simply reheat the chicken in the oven or on the stovetop for best results.

If you have leftovers, you can freeze the cooked chicken for up to 3 months. When ready to eat, reheat in the oven to keep the coating crispy.

Frequently Asked Questions (FAQ)

1. Can I use chicken thighs instead of chicken breasts?

Yes! While chicken breasts are typically leaner, chicken thighs will work just as well for this recipe. Chicken thighs tend to be more tender and juicy, which can make for an even more flavorful dish. Just be sure to adjust the cooking time slightly, as chicken thighs may take a little longer to cook than breasts. You’ll want to cook them until the internal temperature reaches 165°F (75°C).

2. Can I make this recipe gluten-free?

Absolutely! To make this dish gluten-free, you can use coconut aminos or tamari instead of soy sauce. Both options are gluten-free and will provide a similar umami flavor. Just make sure that all the other ingredients, such as cornstarch and sesame oil, are also gluten-free.

3. Can I bake the chicken in an air fryer instead of the oven?

Yes! If you have an air fryer, it’s a great alternative to baking. Preheat your air fryer to 375°F (190°C). Lightly spray the chicken with olive oil and place it in the air fryer basket in a single layer. Cook for about 15-20 minutes, shaking the basket halfway through for even cooking. The result will be crispy, delicious chicken without the need for deep frying.

4. How can I make this recipe spicier?

If you like your sesame chicken with a bit of heat, you can easily make the sauce spicy. Add a teaspoon or more of sriracha or red pepper flakes to the sesame sauce. Adjust the amount according to your spice tolerance. Another great option is adding some fresh chopped chili peppers to the sauce for an extra kick.

5. Can I prepare the chicken ahead of time?

Yes, you can! You can coat the chicken pieces with cornstarch and eggs ahead of time and store them in the refrigerator for up to 24 hours. When you’re ready to cook, simply bake the chicken and prepare the sauce as usual. This will save you time on busy days!

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Conclusion

This Healthy Sesame Chicken recipe is a delicious and nutritious twist on a classic takeout dish. By using a baking method instead of deep-frying, you get all the crispy goodness without the extra fat and calories. The sesame sauce is packed with rich, savory, and slightly sweet flavors that perfectly coat the chicken, making each bite a flavor explosion. The best part? This recipe is easy to make, customizable, and perfect for feeding a family or meal prepping for the week.

Whether you’re making it for a weeknight dinner or serving it up for guests, this healthy version of sesame chicken is sure to impress. With options to make it gluten-free, low-carb, or vegetarian, it can be tailored to suit your dietary preferences. Plus, it pairs wonderfully with a variety of sides, from rice to stir-fried vegetables, making it a well-rounded meal.

By opting for lean chicken breast, low-sodium soy sauce, and a homemade sesame sauce, you’re making a dish that’s both satisfying and healthy. The added crunch of toasted sesame seeds and the freshness of green onions elevate the dish, making it not only tasty but visually appealing as well.

This recipe proves that you don’t have to sacrifice flavor for health. It’s easy to prepare, packed with protein, and full of flavors that will satisfy your cravings for something savory and slightly sweet. So why not give it a try? Your taste buds will thank you!

Enjoy your Healthy Sesame Chicken, and happy cooking!