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- 1 lb boneless, skinless chicken breast, cut into bite-sized pieces - 3 tablespoons sesame oil (divided) - 2 tablespoons low-sodium soy sauce - 1 tablespoon honey or maple syrup - 1-inch piece of fresh ginger, grated - 2 cloves garlic, minced - 2 tablespoons sesame seeds - 1 bell pepper, sliced (your choice of color for vibrancy) - 1 cup broccoli florets - 2 green onions, chopped - Salt and black pepper, to taste - 1 tablespoon cornstarch (optional, for a thicker sauce) You can add a few ingredients to make your meal even better. Consider adding: - Red pepper flakes for some heat - A splash of rice vinegar for a tangy kick - Chopped cilantro for a fresh touch If you want healthier choices, try these swaps: - Use skinless chicken thighs instead of breast for more flavor. - Swap honey for agave nectar or stevia for lower sugar. - Use coconut aminos instead of soy sauce for a gluten-free option. - Replace sesame oil with olive oil for a lighter taste. These simple changes can help fit your health goals without losing flavor! {{ingredient_image_2}} Start by getting a large mixing bowl. Add 1 pound of bite-sized chicken pieces. Next, pour in 1 tablespoon of sesame oil, 2 tablespoons of low-sodium soy sauce, and 1 tablespoon of honey or maple syrup. Grate a 1-inch piece of fresh ginger and add it to the bowl. Then, add 2 cloves of minced garlic, salt, and black pepper to taste. Mix everything well. Make sure each chicken piece is coated. Cover the bowl and place it in the fridge for at least 20 minutes. For more flavor, let it marinate for up to an hour. Heat a non-stick skillet or wok on medium-high heat. Add the remaining 2 tablespoons of sesame oil. Once the oil is hot, add the marinated chicken pieces. Cook for 5 to 7 minutes. Stir often to cook evenly and get a golden-brown color. Check that the chicken is not pink in the center. If you want a thicker sauce, sprinkle 1 tablespoon of cornstarch over the cooked chicken. Stir it in and cook for an extra 2 minutes. This helps the sauce to thicken a bit. Now, add sliced bell pepper and 1 cup of broccoli florets to the skillet. Stir-fry these veggies with the chicken. Cook for another 5 minutes. The vegetables should be tender-crisp and colorful. Once everything is combined, sprinkle 2 tablespoons of sesame seeds and 2 chopped green onions over the chicken and veggies. Toss gently to mix the toppings just before serving. Enjoy your healthy sesame chicken! For the best flavor, marinate the chicken properly. Use a large mixing bowl and add the chicken pieces. Combine them with 1 tablespoon of sesame oil, low-sodium soy sauce, honey or maple syrup, grated ginger, minced garlic, salt, and pepper. Mix well to coat each piece. Cover the bowl and let it sit in the fridge. Aim for at least 20 minutes, but one hour is better. This soaking time lets the flavors soak in. When you cook, use a non-stick skillet or wok. Heat it over medium-high heat and add the remaining sesame oil. Wait until the oil is hot before adding the marinated chicken. Cook for 5-7 minutes, stirring often. This helps achieve a golden-brown color. Make sure the chicken is fully cooked and no longer pink in the center. If you want a thicker sauce, add cornstarch and stir well. To adjust spice levels, start with the basics. Use low-sodium soy sauce for flavor without too much salt. If you want more heat, add a pinch of red pepper flakes. For less spice, skip the pepper flakes altogether. Taste the dish before serving. This way, you can tweak it to match your preferences. Add more soy sauce or salt if needed. Enjoy your tasty dish! Pro Tips Marinate for Maximum Flavor: Allow the chicken to marinate for at least an hour if possible. The longer it sits, the more flavorful it will become, ensuring every bite is delicious. Use Fresh Ingredients: Whenever possible, opt for fresh ginger and garlic. They enhance the flavor profile of the dish significantly compared to their powdered counterparts. Choose Colorful Veggies: Using a variety of colored bell peppers not only adds vibrancy to your dish but also provides a wider range of nutrients. Perfect Your Cooking Technique: Stir-fry over medium-high heat to achieve a perfect sear on the chicken while keeping the vegetables crisp. This technique helps lock in flavors and textures. {{image_4}} You can swap chicken for tofu or shrimp. Tofu gives a nice texture. It absorbs flavors well. For shrimp, use fresh or frozen. Cook shrimp until pink and firm. Both options make this dish unique and tasty. For a vegetarian twist, use tempeh instead of chicken. Tempeh has a nutty flavor and is packed with protein. You can also use chickpeas for a vegan choice. They add a hearty bite to the dish. Feel free to mix in your favorite veggies. Carrots, snap peas, or zucchini work great. These add color and crunch. You can also use mushrooms for an earthy taste. Just make sure to cook them until tender. The more colors on your plate, the better! To keep your Healthy Sesame Chicken fresh, place it in an airtight container. Ensure the dish cools to room temperature first. Store it in the fridge for up to four days. If you want to enjoy it later, consider freezing it. When you're ready to eat your leftovers, reheat them on the stove. Use medium heat and add a splash of water or broth to keep it moist. Stir often until it's heated through. You can also use the microwave. Heat for one minute, then check and stir. If it's not warm enough, heat in 30-second bursts. For longer storage, freeze the Healthy Sesame Chicken. Use a freezer-safe container or bag. Try to remove as much air as possible before sealing. It can last up to three months in the freezer. When you’re ready to eat, thaw it in the fridge overnight before reheating. This keeps the flavor and texture nice. Yes, you can use skin-on chicken. It will add more flavor and richness. However, skin-on chicken has more fat. This option can make the dish less healthy. If you prefer a lighter meal, stick to boneless, skinless chicken breast. If you need a substitute for sesame oil, use olive oil or canola oil. Both oils have a mild flavor. You can also use peanut oil for a nutty taste. Just keep in mind that this will change the dish's flavor profile a bit. To make Healthy Sesame Chicken gluten-free, use tamari instead of soy sauce. Tamari is a gluten-free soy sauce. Always check the labels to ensure all ingredients are gluten-free. This way, you can enjoy the dish without worry. Absolutely! You can add more vegetables to make the dish even healthier. Try carrots, snap peas, or zucchini. Just cut them into bite-sized pieces. Add them when you cook the chicken for a colorful and nutritious meal. This dish is low in calories and high in protein. One serving has about 250 calories, 30 grams of protein, and 8 grams of fat. It also provides fiber and vitamins from the vegetables. This meal is balanced and good for you! This article covered how to make healthy sesame chicken. You learned about the main ingredients and useful substitutions for better health. I shared step-by-step instructions and tips for marinating and cooking. You can explore variations for proteins and veggies too. Finally, we discussed how to store and reheat leftovers. Healthy cooking can be fun and tasty. Experiment with flavors and find what you love!

Healthy Sesame Chicken

A nutritious and flavorful dish featuring marinated chicken, vibrant vegetables, and a delicious sesame sauce.
Print Recipe Pin Recipe
Course Main Course
Cuisine Asian
Servings 4
Calories 300 kcal

Ingredients
  

  • 1 lb boneless, skinless chicken breast, cut into bite-sized pieces
  • 3 tablespoons sesame oil (divided)
  • 2 tablespoons low-sodium soy sauce
  • 1 tablespoon honey or maple syrup
  • 1 inch fresh ginger, grated
  • 2 cloves garlic, minced
  • 2 tablespoons sesame seeds
  • 1 piece bell pepper, sliced
  • 1 cup broccoli florets
  • 2 pieces green onions, chopped
  • to taste salt and black pepper
  • 1 tablespoon cornstarch (optional, for a thicker sauce)

Instructions
 

  • In a large mixing bowl, combine the bite-sized chicken pieces with 1 tablespoon of sesame oil, low-sodium soy sauce, honey or maple syrup, grated ginger, minced garlic, salt, and pepper to taste. Mix thoroughly to ensure all the chicken pieces are well-coated. Cover the bowl and allow the chicken to marinate in the refrigerator for at least 20 minutes, preferably up to an hour.
  • Heat a non-stick skillet or wok over medium-high heat, then add the remaining 2 tablespoons of sesame oil. Once the oil is hot, add the marinated chicken pieces to the skillet. Cook for 5-7 minutes, stirring frequently to ensure even cooking and achieve a golden-brown color. Ensure the chicken is thoroughly cooked and no longer pink in the center.
  • If you prefer a thicker sauce, sprinkle the cornstarch over the cooked chicken. Stir well and cook for an additional 2 minutes, allowing the sauce to thicken slightly.
  • Introduce the sliced bell pepper and broccoli florets to the skillet. Stir-fry these vegetables along with the chicken, cooking for an additional 5 minutes until the veggies are tender-crisp and beautifully colorful.
  • Once everything is well-combined, sprinkle sesame seeds and chopped green onions over the chicken and vegetables. Toss gently just before serving to mix the toppings.
  • Before serving, taste the dish and adjust the seasoning if necessary, adding more soy sauce or salt to suit your preference.

Notes

Serve over brown rice or quinoa for a complete meal.
Keyword chicken, healthy, sesame, stir-fry