Healthy Sesame Chicken Dish: A Delicious and Nutritious Recipe for Your Family

Healthy Sesame Chicken Dish is a delightful twist on a classic favorite that brings both flavor and nutrition to your table. As someone who has always enjoyed the rich, savory taste of sesame chicken, I was thrilled to discover a healthier version that doesn’t compromise on taste. This dish has roots in Chinese cuisine, where sesame chicken is often deep-fried and served with a sweet sauce. However, my healthy sesame chicken dish offers a lighter alternative, making it perfect for those who want to indulge without the guilt.

People love this dish not only for its deliciously nutty flavor and satisfying crunch but also for its convenience. It’s quick to prepare, making it an ideal weeknight meal that the whole family can enjoy. The combination of tender chicken, vibrant vegetables, and a flavorful sesame sauce creates a delightful harmony of taste and texture that keeps everyone coming back for more. Join me in exploring this healthy sesame chicken dish that will surely become a staple in your kitchen!

this Recipe

Ingredients:

• 1 pound boneless, skinless chicken breasts, cut into bite-sized pieces
• 2 tablespoons sesame oil
• 2 tablespoons low-sodium soy sauce
• 1 tablespoon honey or maple syrup
• 2 cloves garlic, minced
• 1 teaspoon fresh ginger, grated
• 1 tablespoon rice vinegar
• 1 tablespoon cornstarch
• 1/4 cup water
• 1 cup broccoli florets
• 1 bell pepper, sliced (any color you prefer)
• 1 cup snap peas
• 1/4 cup sesame seeds
• 2 green onions, chopped (for garnish)
• Cooked brown rice or quinoa (for serving)

Preparing the Chicken Marinade

First things first, let’s get our chicken marinated. This step is crucial as it infuses the chicken with flavor and keeps it juicy.

1. In a medium bowl, combine the sesame oil, low-sodium soy sauce, honey (or maple syrup), minced garlic, grated ginger, and rice vinegar. Whisk these ingredients together until well blended.
2. Add the chicken pieces to the marinade, ensuring they are well coated. Cover the bowl with plastic wrap and let it marinate in the refrigerator for at least 30 minutes. If you have more time, marinating for 1-2 hours will enhance the flavor even more.

Preparing the Sauce

While the chicken is marinating, let’s prepare the sauce that will bring everything together.

1. In a small bowl, mix the cornstarch with 1/4 cup of water until smooth. This will help thicken our sauce later.
2. Set this mixture aside for now; we’ll use it shortly.

Cooking the Chicken

Now that our chicken is marinated and our sauce is ready, it’s time to cook the chicken.

1. Heat a large skillet or wok over medium-high heat. Add a splash of sesame oil to the pan to prevent sticking.
2. Once the oil is hot, add the marinated chicken pieces to the skillet in a single layer. Cook for about 5-7 minutes, stirring occasionally, until the chicken is golden brown and cooked through. You can check for doneness by cutting a piece in half; it should be white and no longer pink inside.
3. Once the chicken is cooked, remove it from the skillet and set it aside on a plate. We’ll add it back later.

Cooking the Vegetables

Next, let’s add some vibrant veggies to our dish. They not only add color but also a ton of nutrients!

1. In the same skillet, add a little more sesame oil if needed. Toss in the broccoli florets, sliced bell pepper, and snap peas.
2. Stir-fry the vegetables for about 3-5 minutes, or until they are tender-crisp. You want them to retain some crunch for texture.
3. Once the veggies are cooked, return the chicken to the skillet.

Bringing It All Together

Now it’s time to combine everything and create that delicious sauce!

1. Pour the cornstarch and water mixture into the skillet with the chicken and vegetables. Stir everything together to ensure the sauce coats all the ingredients.
2. Cook for an additional 2-3 minutes, allowing the sauce to thicken. You’ll notice it becoming glossy and coating the chicken and veggies beautifully.
3. Once the sauce has thickened to your liking, remove the skillet from the heat.

Serving the Dish

Now that our healthy sesame chicken is ready, it’s time to serve it up!

1. Prepare your serving plates by placing a generous scoop of cooked brown rice or quinoa at the bottom.
2. Top the rice or quinoa with the sesame chicken and vegetable mixture, making sure to get plenty of that delicious sauce on top.


Conclusion:

In summary, this Healthy Sesame Chicken dish is a must-try for anyone looking to enjoy a delicious meal without compromising on health. The combination of tender chicken, vibrant vegetables, and a flavorful sesame sauce creates a delightful balance that is both satisfying and nutritious. Plus, it’s quick to prepare, making it perfect for busy weeknights or a special weekend dinner. For serving suggestions, consider pairing this dish with a side of steamed brown rice or quinoa to soak up the delicious sauce. You can also add a sprinkle of sesame seeds or chopped green onions on top for an extra touch of flavor and presentation. If you’re feeling adventurous, try swapping out the chicken for tofu or shrimp for a different twist, or add in your favorite seasonal vegetables to make it your own. I encourage you to give this Healthy Sesame Chicken recipe a try and experience the wonderful flavors for yourself. Don’t forget to share your experience with friends and family, and let me know how it turned out for you! Your feedback is always appreciated, and I love hearing about the variations you come up with. Happy cooking! Print

Healthy Sesame Chicken Dish: A Delicious and Nutritious Recipe for Your Family
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• Author: Maria
• Total Time: 25 minutes
• Yield: 4 servings 1x
Print Recipe
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Description
This Healthy Sesame Chicken is a quick and delicious dish featuring marinated chicken stir-fried with colorful vegetables. Served over brown rice or quinoa, it offers a nutritious and satisfying meal perfect for busy weeknights.
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Ingredients
Scale 1x2x3x
• 1 pound boneless, skinless chicken breasts, cut into bite-sized pieces
• 2 tablespoons sesame oil
• 2 tablespoons low-sodium soy sauce
• 1 tablespoon honey or maple syrup
• 2 cloves garlic, minced
• 1 teaspoon fresh ginger, grated
• 1 tablespoon rice vinegar
• 1 tablespoon cornstarch
• 1/4 cup water
• 1 cup broccoli florets
• 1 bell pepper, sliced (any color you prefer)
• 1 cup snap peas
• 1/4 cup sesame seeds
• 2 green onions, chopped (for garnish)
• Cooked brown rice or quinoa (for serving)
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Instructions
1. In a medium bowl, combine the sesame oil, low-sodium soy sauce, honey (or maple syrup), minced garlic, grated ginger, and rice vinegar. Whisk these ingredients together until well blended.
2. Add the chicken pieces to the marinade, ensuring they are well coated. Cover the bowl with plastic wrap and let it marinate in the refrigerator for at least 30 minutes. If you have more time, marinating for 1-2 hours will enhance the flavor even more.
3. In a small bowl, mix the cornstarch with 1/4 cup of water until smooth. This will help thicken our sauce later.
4. Set this mixture aside for now; we’ll use it shortly.
5. Heat a large skillet or wok over medium-high heat. Add a splash of sesame oil to the pan to prevent sticking.
6. Once the oil is hot, add the marinated chicken pieces to the skillet in a single layer. Cook for about 5-7 minutes, stirring occasionally, until the chicken is golden brown and cooked through. You can check for doneness by cutting a piece in half; it should be white and no longer pink inside.
7. Once the chicken is cooked, remove it from the skillet and set it aside on a plate. We’ll add it back later.
8. In the same skillet, add a little more sesame oil if needed. Toss in the broccoli florets, sliced bell pepper, and snap peas.
9. Stir-fry the vegetables for about 3-5 minutes, or until they are tender-crisp. You want them to retain some crunch for texture.
10. Once the veggies are cooked, return the chicken to the skillet.
11. Pour the cornstarch and water mixture into the skillet with the chicken and vegetables. Stir everything together to ensure the sauce coats all the ingredients.
12. Cook for an additional 2-3 minutes, allowing the sauce to thicken. You’ll notice it becoming glossy and coating the chicken and veggies beautifully.
13. Once the sauce has thickened to your liking, remove the skillet from the heat.
14. Prepare your serving plates by placing a generous scoop of cooked brown rice or quinoa at the bottom.
15. Top the rice or quinoa with the sesame chicken and vegetable mixture, making sure to get plenty of that delicious sauce on top.
16. Garnish with sesame seeds and chopped green onions before serving.
Notes
• For a vegetarian option, substitute chicken with tofu or tempeh.
• Feel free to add other vegetables like carrots or zucchini based on your preference.
• Adjust the sweetness of the sauce by adding more or less honey/maple syrup.
• Prep Time: 10 minutes
• Cook Time: 15 minutes