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Healthy Sesame Chicken Recipe
Healthy Sesame Chicken Recipe
Sesame chicken is a popular dish known for its rich, nutty flavor and slightly sweet sauce. This healthy version skips the deep-frying and uses fresh ingredients to create a delicious and nutritious meal.
Ingredients
For the Chicken:
- 1 lb boneless, skinless chicken breasts (cut into bite-sized pieces)
- 2 tbsp cornstarch
- 1 tbsp olive oil
For the Sauce:
- 3 tbsp low-sodium soy sauce
- 2 tbsp honey or maple syrup
- 1 tbsp rice vinegar
- 1 tbsp hoisin sauce
- 1 garlic clove (minced)
- 1 tsp fresh ginger (grated)
- 1/2 cup water
- 1 tbsp cornstarch (mixed with 2 tbsp water to form a slurry)
For Garnish:
- 1 tbsp sesame seeds
- 1 green onion (sliced)
- 1 tbsp fresh cilantro (chopped, optional)
Instructions
- Prepare the Chicken:
- In a bowl, toss the chicken pieces with 2 tbsp cornstarch until evenly coated.
- Cook the Chicken:
- Heat 1 tbsp olive oil in a large skillet over medium-high heat. Add the chicken and cook until browned and cooked through, about 5-7 minutes. Remove the chicken from the skillet and set aside.
- Make the Sauce:
- In the same skillet, add the minced garlic and grated ginger. Sauté for about 30 seconds until fragrant.
- Add the soy sauce, honey (or maple syrup), rice vinegar, hoisin sauce, and water. Stir to combine and bring to a simmer.
- Thicken the Sauce:
- Add the cornstarch slurry to the sauce, stirring constantly until the sauce thickens, about 1-2 minutes.
- Combine Chicken and Sauce:
- Return the cooked chicken to the skillet. Toss to coat the chicken evenly with the sauce. Cook for another 2-3 minutes until the chicken is heated through and well-glazed.
- Serve:
- Transfer the sesame chicken to a serving dish. Garnish with sesame seeds, sliced green onions, and fresh cilantro (if using).
Tips for a Healthier Dish
- Use Less Oil: Instead of deep-frying, this recipe uses a small amount of olive oil for sautéing.
- Lower Sodium: Opt for low-sodium soy sauce to reduce the salt content.
- Natural Sweetener: Honey or maple syrup provides natural sweetness without refined sugar.
- Add Vegetables: Serve with steamed or stir-fried vegetables like broccoli, snap peas, or bell peppers for added nutrition.
Nutritional Benefits
- Lean Protein: Chicken breast is an excellent source of lean protein, promoting muscle growth and repair.
- Vitamins and Antioxidants: Fresh garlic and ginger provide antioxidants and anti-inflammatory benefits.
- Healthy Fats: Sesame seeds add healthy fats and a rich, nutty flavor.
Serving Suggestions
- With Brown Rice: Serve the sesame chicken over brown rice for a complete meal.
- In Lettuce Wraps: Use large lettuce leaves to create healthy sesame chicken wraps.
- With Quinoa: Pair with quinoa for a protein-packed, nutritious meal.
Conclusion
This healthy sesame chicken recipe is a delicious and nutritious alternative to the traditional version. By using fresh ingredients and healthier cooking methods, you can enjoy a flavorful dish that supports your health goals. Whether served over rice, in wraps, or with vegetables, this sesame chicken is sure to become a favorite.