Healthy Sesame Chicken Recipe
Overview
Enjoy the delightful flavors of Healthy Sesame Chicken with this easy-to-follow recipe that promises a satisfying meal in just under 20 minutes! Perfect for busy weeknights or whenever you’re craving a delicious, healthy dish that won’t weigh you down. This recipe combines tender chicken with a savory sesame sauce that’s both low in fat and calories, making it a guilt-free option for anyone watching their diet.
Ingredients
Here’s what you’ll need to make Healthy Sesame Chicken:
| Ingredients | Quantities |
|---|---|
| Unbleached flour | 1/4 cup |
| All-purpose flour | 1/4 cup |
| Salt | 1/8 teaspoon |
| Ground black pepper | 1/4 teaspoon |
| Boneless skinless chicken breast halves | 4 pieces (about 1 pound) |
| Reduced sodium soy sauce | 1/4 cup |
| Sugar | 1/4 cup |
| Sesame seeds | 1/2 tablespoon |
| Fresh chives | 2 tablespoons, chopped |
Nutritional Information
- Calories: 250.7 per serving
- Fat: 6g
- Saturated Fat: 1.1g
- Cholesterol: 75.5mg
- Sodium: 814.2mg
- Carbohydrates: 20.9g
- Fiber: 0.9g
- Sugar: 12.8g
- Protein: 27.5g
Instructions
Follow these step-by-step instructions to prepare Healthy Sesame Chicken:
-
Prepare the Chicken
- In a gallon-size plastic bag, combine the unbleached flour, all-purpose flour, salt, and ground black pepper.
- Add the chicken pieces to the bag, seal it, and shake well until the chicken is evenly coated with the flour mixture.
-
Cook the Chicken
- Coat a large nonstick skillet with nonstick spray and warm it over medium-high heat.
- Add the coated chicken to the skillet and cook, stirring occasionally, for 3 to 4 minutes or until the chicken is no longer pink inside.
- Transfer the cooked chicken to a plate and set aside.
-
Prepare the Sauce
- Reduce the heat to medium.
- In the same skillet, combine the reduced sodium soy sauce and sugar. Cook, stirring occasionally, until the sugar has dissolved.
- Add the sesame seeds to the skillet along with a touch of oil for added flavor.
-
Combine and Serve
- Return the cooked chicken to the skillet.
- Add the fresh chives.
- Toss everything together until the chicken is well coated with the sauce and heated through.
- Serve immediately over rice or your favorite grain.
Tips for Success
- For extra crunch and color, consider briefly sautéing red pepper strips and trimmed snow peas in the skillet before adding the chicken.
- Adjust the sweetness by varying the amount of sugar according to your taste preference.
- Ensure the chicken is cooked through but not overcooked to maintain its tender texture.
Conclusion
Healthy Sesame Chicken is a wonderful choice for anyone seeking a quick, nutritious, and flavorful meal. With its balanced nutritional profile and easy preparation method, this recipe is perfect for beginners and experienced cooks alike. Enjoy the rich flavors of sesame and soy sauce combined with tender chicken, all in under 20 minutes! Whether served over rice or on its own, this dish is sure to become a favorite in your meal rotation. Embrace the simplicity and healthiness of this recipe and treat yourself to a satisfying culinary experience tonight!
