Healthy Sesame Chicken
Healthy Sesame Chicken is a delicious twist on the classic dish that’s crispy, tender, and full of flavor without all the extra grease. The chicken is coated lightly and baked…
Tip: save now, cook later.Healthy Sesame Chicken is a delicious twist on the classic dish that’s crispy, tender, and full of flavor without all the extra grease. The chicken is coated lightly and baked or pan-fried, then tossed in a sticky sesame sauce that has just the right balance of sweet and savory. Toasted sesame seeds add a nice crunch on top, making every bite satisfying and fresh.
I love making this Healthy Sesame Chicken because it feels like a treat but is actually good for you. One tip I use is to add a little fresh ginger and garlic to the sauce; it really wakes up the flavors and keeps the dish feeling bright instead of heavy. It’s one of those meals where you know you’re eating something homemade and wholesome, but your family won’t even realize it’s “healthy.”
My favorite way to serve this chicken is over a bed of steamed rice or alongside some crunchy stir-fried veggies. It’s a quick weeknight dinner that feels special and comforting all at once. Plus, leftovers taste great warmed up the next day, making it a perfect recipe to have in your regular rotation.
Key Ingredients & Substitutions for Healthy Sesame Chicken
Chicken breasts: Boneless, skinless pieces cook quickly and stay tender. You can also use thighs if you prefer juicier meat.
Cornstarch: This creates a light, crispy coating without extra heaviness. You can swap it with arrowroot powder for a gluten-free option.
Soy sauce: Low sodium soy sauce keeps the dish healthier. For gluten-free, tamari works great.
Honey or maple syrup: Both add a touch of natural sweetness. Use maple syrup for a vegan version.
Zucchini: Adds crunch and freshness. Feel free to swap with bell peppers or snap peas for different veggies.
How Do I Get the Sauce to Thicken Perfectly Without Clumps?
Thickening the sauce just right is key to coating the chicken and veggies well. Follow these steps:
- Whisk cornstarch with water before adding to the sauce to avoid lumps.
- Pour the sauce mixture into the hot pan and stir constantly over medium heat.
- Cook for 2-3 minutes until it looks glossy and thickened.
- If it’s too thick, add a splash of water; too thin, add a tiny pinch more cornstarch mixed in water.
Keep stirring—it helps the sauce stay smooth and evenly thick.
Equipment You’ll Need
- Non-stick skillet or wok – great for cooking chicken evenly without sticking and easy to clean.
- Mixing bowls – useful for marinating chicken and whisking the sauce ingredients smoothly.
- Whisk – helps blend the sauce ingredients well and avoid lumps when thickening.
- Measuring spoons – to get the sauce flavors just right every time.
- Spatula or tongs – perfect for turning chicken pieces and stirring veggies without breaking them.
Flavor Variations & Add-Ins
- Swap chicken for firm tofu cubes for a plant-based version that soaks up the sauce nicely.
- Add sliced bell peppers or snap peas for extra color and crunch.
- Use brown rice instead of white for a nuttier flavor and more fiber.
- Stir in a pinch of red pepper flakes if you like a little heat to balance the sweet sauce.
Healthy Sesame Chicken
Ingredients You’ll Need:
Main Ingredients:
- 1 lb (450g) boneless, skinless chicken breasts, cut into bite-sized pieces
- 1 medium zucchini, sliced into half-moons
- 2 cups cooked white rice (or brown rice for a healthier option)
- 2 tablespoons sesame seeds
- 3 green onions, chopped
- 1 lime, cut into wedges (for garnish)
For the Marinade/Breading:
- 1/2 cup cornstarch (for a lighter coating compared to flour)
- Salt and pepper, to taste
For the Sesame Sauce:
- 3 tablespoons low sodium soy sauce
- 2 tablespoons honey or maple syrup
- 1 tablespoon rice vinegar
- 1 teaspoon toasted sesame oil
- 2 cloves garlic, minced
- 1 teaspoon fresh ginger, minced
- 1 tablespoon water
- 1 teaspoon cornstarch (to thicken sauce)
How Much Time Will You Need?
This recipe takes about 10 minutes to prepare and 15 minutes to cook. So in roughly 25 minutes, you’ll have a delicious, healthy sesame chicken dinner ready to enjoy!
Step-by-Step Instructions:
1. Cook the Rice:
Prepare the rice following the package directions. Once cooked, keep it warm while you prepare the rest of the dish.
2. Prepare the Chicken:
Season the chicken pieces with salt and pepper. Lightly coat each piece in cornstarch, shaking off any extra to create a thin, light coating.
3. Cook the Chicken:
Heat about 1 tablespoon of oil in a non-stick skillet or wok over medium heat. Add the chicken pieces and cook until golden brown and cooked through, about 6 to 8 minutes. Remove the chicken from the pan and set aside.
4. Sauté the Zucchini:
Using the same pan, add the sliced zucchini and cook for 2 to 3 minutes until tender but still crisp. Remove and set aside with the chicken.
5. Make the Sauce:
In a small bowl, whisk together the soy sauce, honey (or maple syrup), rice vinegar, toasted sesame oil, garlic, ginger, water, and cornstarch. Pour this sauce mixture into the hot pan.
6. Thicken the Sauce:
Cook the sauce over medium heat, stirring frequently, until it thickens, about 2 to 3 minutes. Stir continuously to prevent lumps.
7. Combine Chicken and Vegetables:
Add the cooked chicken and zucchini back to the pan. Toss everything together so the sauce coats all the pieces evenly.
8. Serve and Garnish:
Spoon the sesame chicken and zucchini over the cooked rice. Sprinkle with chopped green onions and toasted sesame seeds. Add lime wedges on the side for a fresh, tangy finish.
Enjoy your healthy, flavorful Sesame Chicken!
Can I Use Frozen Chicken for This Recipe?
Yes, you can! Just make sure the chicken is fully thawed before cooking. Thaw it overnight in the fridge or use the cold water method for quicker thawing. Pat dry before coating with cornstarch to get a nice crispy texture.
Can I Make This Dish Gluten-Free?
Absolutely! Use tamari or a gluten-free soy sauce instead of regular soy sauce. Also, ensure your cornstarch and other ingredients are certified gluten-free if needed.
How Do I Store Leftovers?
Store any leftovers in an airtight container in the fridge for up to 3 days. Reheat gently in a skillet over low heat or in the microwave, stirring occasionally to heat evenly.
Can I Substitute the Zucchini with Other Vegetables?
Yes! Bell peppers, snap peas, or broccoli florets all work well and add different flavors and textures. Just adjust the sautéing time to keep veggies tender-crisp.