Crispy Sesame Chicken Recipe – A Family Favorite Made Light and Flavorful
This crispy sesame chicken recipe is the perfect blend of lightness and flavor, offering a satisfying meal that’s sure to please everyone around the dinner table. With a crisp exterior and tender interior, this dish is the ultimate comfort food made healthier without compromising taste. The sesame seeds add a delightful crunch, while the touch of honey and yogurt creates a subtle sweetness that balances the savory seasonings. Whether served over rice or enjoyed as a stand-alone entrée, this recipe is quick, easy, and perfect for busy weeknights. Plus, each serving is calculated to be just 6 WW (Weight Watchers) points, making it an excellent choice for those looking to maintain a balanced diet.
Crispy Sesame Chicken Recipe Details
- Prep Time: 15 minutes
- Cook Time: 45 minutes
- Total Time: 1 hour
- Recipe Category: Chicken Breast
- Cuisine Type: American
- Recipe Yield: 8 servings
- Calories per Serving: 222.1
- Difficulty Level: Easy
- Rating: 4 stars (2 reviews)
Ingredients
| Ingredient | Quantity | Notes |
|---|---|---|
| Sesame seeds | 1 1/4 tbsp | For the crispy coating |
| Paprika | 1/4 tsp | Adds flavor and color |
| Salt | 3/4 tsp | Enhances the seasoning |
| Ground ginger | 1/4 tsp | Adds a hint of spice |
| Plain nonfat yogurt | 1/4 cup | Provides a creamy coating for the chicken |
| Honey | 1/8 cup | Sweetens the dish slightly |
| Boneless skinless chicken breasts | 8 pieces (about 2 lbs) | The main protein for the dish |
| Margarine (melted) | 2 tbsp | Drizzled over the chicken for a crispy finish |
Nutritional Information (Per Serving)
| Nutrient | Amount |
|---|---|
| Calories | 222.1 kcal |
| Fat Content | 6.6 g |
| Saturated Fat | 1.2 g |
| Cholesterol | 68.8 mg |
| Sodium | 226.8 mg |
| Carbohydrates | 10.6 g |
| Fiber | 0.7 g |
| Sugars | 6 g |
| Protein | 29.3 g |
Instructions
-
Preheat the Oven:
Begin by preheating your oven to 400°F (200°C), ensuring that it is fully heated before the chicken goes in for baking. -
Prepare the Baking Sheet:
Lightly spray a 15×10-inch jelly roll pan or a cookie sheet with cooking spray. This will help the chicken pieces crisp up nicely during baking while preventing them from sticking to the surface. Set the pan aside for later. -
Prepare the Coating Mixture:
In a large zip-loc bag, combine the sesame seeds, paprika, salt, and ground ginger. Seal the bag and shake it gently to mix the ingredients together. Set the bag aside for the next step. -
Prepare the Yogurt Mixture:
In a shallow dish, mix the plain nonfat yogurt and honey together until smooth. This mixture will coat the chicken and help the sesame seed mixture stick. -
Coat the Chicken:
Add the boneless skinless chicken breasts to the yogurt mixture, working in batches if necessary. Make sure each piece is thoroughly coated with the yogurt and honey mixture. -
Coat the Chicken in Sesame Seed Mixture:
Once the chicken is coated in the yogurt mixture, transfer it to the prepared zip-loc bag with the sesame seed coating. Seal the bag and shake it vigorously to coat each piece of chicken evenly with the sesame seed and spice mixture. -
Arrange the Chicken on the Baking Sheet:
Remove the coated chicken pieces from the bag and arrange them in a single layer on the prepared baking sheet. Be sure to leave a little space between each piece of chicken to ensure that they brown evenly. -
Drizzle with Margarine:
Drizzle the melted margarine evenly over the chicken pieces. This will give the chicken a golden, crispy texture as it bakes. -
Bake the Chicken:
Place the chicken in the preheated oven and bake for 45 minutes, or until the chicken is fully cooked and the exterior is golden and crispy. The internal temperature of the chicken should reach 165°F (74°C) for safe consumption. -
Serve and Enjoy:
Once baked, remove the chicken from the oven and let it rest for a few minutes. Serve the crispy sesame chicken with your favorite sides, such as roasted vegetables, steamed rice, or a fresh salad.
Tips for Success
-
Chicken Size: Make sure the chicken breasts are of even size to ensure they cook evenly. If they are very thick, consider cutting them in half horizontally to reduce cooking time.
-
Yogurt Substitute: If you prefer a creamier coating, you can substitute the plain yogurt with a low-fat sour cream, though this will change the flavor slightly.
-
Bake Evenly: For the crispiest result, avoid overcrowding the chicken on the baking sheet. Spacing the pieces apart allows the heat to circulate and ensures an even golden-brown finish.
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Storage: Leftovers can be stored in an airtight container in the refrigerator for up to 3 days. Reheat in the oven to maintain the crispiness.
Serving Suggestions
This crispy sesame chicken is versatile and can be paired with a variety of side dishes. For a well-rounded meal, consider serving it with:
- Steamed vegetables such as broccoli, green beans, or asparagus.
- Coconut rice or brown rice for a healthy and filling base.
- A light green salad with a tangy vinaigrette to balance the rich flavors of the chicken.
Final Thoughts:
This recipe for crispy sesame chicken offers a healthier alternative to traditional fried chicken without sacrificing flavor. With minimal ingredients and an easy-to-follow method, it’s perfect for a quick weeknight meal that the entire family will love. Whether you’re serving it for dinner or meal prepping for the week, this dish is guaranteed to be a hit!
Recipe Reviews
⭐️⭐️⭐️⭐️
“A fantastic lighter version of crispy chicken! My family loved it, and it was so easy to make. The yogurt and honey give it a nice touch of sweetness.” – Mary B.
⭐️⭐️⭐️⭐️
“Perfect for a quick dinner, and it’s surprisingly flavorful. I served it with rice and veggies, and everyone went back for seconds.” – Jennifer L.
With this detailed recipe, you can confidently create a meal that’s both delicious and nutritious, making it an ideal addition to your weekly menu!
