Protein Sesame Chicken: A Delicious and Healthy Recipe

Protein Sesame Chicken, a dish that’s both incredibly satisfying and surprisingly easy to make, is about to become your new weeknight staple. Forget greasy takeout! Imagine sinking your teeth into tender, juicy chicken, coated in a glistening, savory-sweet sesame sauce, all while knowing you’re fueling your body with a healthy dose of protein.

Sesame chicken, while often associated with American Chinese cuisine, draws inspiration from traditional Asian flavors and cooking techniques. The use of sesame seeds, a staple in many Asian cultures, dates back centuries, symbolizing prosperity and longevity. While the exact origins of the dish are debated, its popularity exploded in the United States, becoming a beloved comfort food for millions.

What makes Protein Sesame Chicken so irresistible? It’s the perfect balance of textures and tastes. The slight crispness of the chicken contrasts beautifully with the smooth, rich sauce. The sweetness is perfectly balanced by the savory notes of soy sauce and ginger, creating a flavor explosion that will leave you craving more. Plus, this version is packed with protein, making it a guilt-free indulgence. Whether you’re a seasoned cook or just starting out, this recipe is simple enough to master and delicious enough to impress. Get ready to ditch the takeout menu and embrace the joy of homemade goodness!

Ingredients:

• For the Chicken:
• 2 lbs boneless, skinless chicken breasts, cut into 1-inch cubes
• 1/4 cup low-sodium soy sauce
• 2 tablespoons rice vinegar
• 1 tablespoon sesame oil
• 1 tablespoon grated fresh ginger
• 2 cloves garlic, minced
• 1/4 teaspoon red pepper flakes (optional, for heat)
• 1/4 cup cornstarch
• 2 tablespoons olive oil or avocado oil, for cooking
• For the Sesame Sauce:
• 1/2 cup low-sodium soy sauce
• 1/4 cup honey or maple syrup (for a healthier option)
• 2 tablespoons rice vinegar
• 1 tablespoon sesame oil
• 1 tablespoon cornstarch
• 1/2 cup chicken broth
• 1 tablespoon grated fresh ginger
• 2 cloves garlic, minced
• 1 tablespoon sesame seeds, plus more for garnish
• For Serving:
• Cooked brown rice or quinoa
• Chopped green onions, for garnish
• Sesame seeds, for garnish
• Steamed broccoli or other vegetables (optional)

Preparing the Chicken:

1. Marinate the Chicken: In a medium bowl, whisk together the soy sauce, rice vinegar, sesame oil, ginger, garlic, and red pepper flakes (if using). Add the chicken cubes to the bowl and toss to coat evenly. Cover the bowl and marinate in the refrigerator for at least 30 minutes, or up to 2 hours. The longer it marinates, the more flavorful it will be!
2. Coat the Chicken: After marinating, remove the chicken from the refrigerator. In a separate bowl, place the cornstarch. Dredge each piece of chicken in the cornstarch, ensuring it’s fully coated. This will help the chicken get nice and crispy when cooked. Shake off any excess cornstarch.

Cooking the Chicken:

1. Sear the Chicken: Heat the olive oil (or avocado oil) in a large skillet or wok over medium-high heat. Once the oil is hot, add the chicken in a single layer, being careful not to overcrowd the pan. You may need to cook the chicken in batches.
2. Cook Until Golden Brown: Cook the chicken for about 3-4 minutes per side, or until it’s golden brown and cooked through. The internal temperature should reach 165°F (74°C). Remove the cooked chicken from the skillet and set aside on a plate.

Making the Sesame Sauce:

1. Combine Sauce Ingredients: In a medium saucepan, whisk together the soy sauce, honey (or maple syrup), rice vinegar, sesame oil, cornstarch, and chicken broth. Make sure the cornstarch is fully dissolved to avoid lumps in the sauce.
2. Cook the Sauce: Add the grated ginger and minced garlic to the saucepan. Cook the sauce over medium heat, stirring constantly, until it thickens. This should take about 3-5 minutes. The sauce should be glossy and able to coat the back of a spoon.
3. Add Sesame Seeds: Stir in 1 tablespoon of sesame seeds into the sauce. This will add a nutty flavor and texture to the sauce.

Combining Chicken and Sauce:

1. Add Chicken to Sauce: Add the cooked chicken to the saucepan with the sesame sauce. Toss to coat the chicken evenly in the sauce.
2. Simmer: Reduce the heat to low and simmer for another 2-3 minutes, allowing the chicken to absorb the flavors of the sauce. Stir occasionally to prevent the sauce from sticking to the bottom of the pan.

Serving the Protein Sesame Chicken:

1. Prepare Your Base: While the chicken is simmering in the sauce, prepare your base. I like to use brown rice or quinoa for a healthy and protein-packed meal. You can also use white rice if you prefer.
2. Serve: Spoon the cooked brown rice or quinoa into bowls. Top with the protein sesame chicken and a generous amount of the sesame sauce.
3. Garnish: Garnish with chopped green onions and sesame seeds. You can also add steamed broccoli or other vegetables for a complete and balanced meal.

Tips and Variations:

• Spice Level: Adjust the amount of red pepper flakes to your liking. If you prefer a milder flavor, omit them altogether. For extra heat, you can add a dash of sriracha to the sauce.
• Sweetness: Adjust the amount of honey or maple syrup to your preference. If you prefer a less sweet sauce, reduce the amount. You can also use a sugar-free sweetener for a lower-carb option.
• Vegetables: Feel free to add other vegetables to the dish. Bell peppers, snap peas, and carrots are all great additions. Add them to the skillet along with the chicken and cook until tender-crisp.
• Thickening the Sauce: If the sauce is not thick enough, you can add a slurry of cornstarch and water (1 tablespoon cornstarch mixed with 2 tablespoons cold water) to the sauce while it’s simmering. Stir well and cook until the sauce thickens.
• Chicken Thighs: You can also use boneless, skinless chicken thighs instead of chicken breasts. Chicken thighs tend to be more flavorful and stay moist during cooking.
• Make it Gluten-Free: To make this recipe gluten-free, use tamari instead of soy sauce. Tamari is a gluten-free soy sauce alternative.
• Meal Prep: This recipe is perfect for meal prep. You can cook the chicken and sauce ahead of time and store it in the refrigerator for up to 3 days. Reheat in the microwave or on the stovetop before serving.
• Serving Suggestions: Serve the protein sesame chicken with a side of steamed vegetables, such as broccoli, green beans, or asparagus. You can also serve it with a side salad or a bowl of miso soup.
• Storage: Store leftover protein sesame chicken in an airtight container in the refrigerator for up to 3 days. Reheat in the microwave or on the stovetop until heated through.
• Freezing: You can freeze the protein sesame chicken for up to 2 months. Thaw it in the refrigerator overnight before reheating. The sauce may separate slightly after freezing, but it will still taste delicious.

Nutritional Information (Approximate):

(Note: Nutritional information is an estimate and may vary based on specific ingredients and portion sizes.)

• Calories: Approximately 400-450 per serving
• Protein: 40-45 grams
• Carbohydrates: 30-35 grams
• Fat: 15-20 grams

This Protein Sesame Chicken recipe is a delicious and healthy way to enjoy a classic Asian-inspired dish. It’s packed with protein, flavorful, and easy to make. I hope you enjoy it as much as I do!

Conclusion:

This Protein Sesame Chicken recipe isn’t just another weeknight dinner; it’s a flavor explosion waiting to happen! From the perfectly crisp chicken to the savory-sweet sesame sauce, every bite is a testament to how simple ingredients can come together to create something truly extraordinary. I know you might be thinking, “Another chicken recipe?”, but trust me on this one. The combination of textures and tastes, the ease of preparation, and the sheer satisfaction of a healthy, home-cooked meal make this a must-try. Why is it a must-try? Well, beyond the incredible flavor, it’s incredibly versatile. Looking for a lighter option? Serve it over a bed of fluffy quinoa or brown rice. Want to add some extra veggies? Steamed broccoli, stir-fried bell peppers, or even some shredded carrots would be fantastic additions. And for those who love a little heat, a pinch of red pepper flakes in the sauce will kick things up a notch. But the real magic lies in the protein punch. We all know how important protein is for feeling full and energized, and this recipe delivers in spades. It’s a fantastic way to fuel your body after a workout or simply keep you going throughout a busy day. Plus, it’s a much healthier alternative to takeout, allowing you to control the ingredients and avoid those hidden sugars and unhealthy fats. Speaking of variations, don’t be afraid to experiment! If you’re not a fan of chicken, you could easily substitute it with tofu or shrimp. For a gluten-free version, simply use tamari instead of soy sauce. And if you’re feeling adventurous, try adding a splash of rice vinegar or a squeeze of lime juice to the sauce for an extra layer of tanginess. Serving suggestions? The possibilities are endless! I personally love serving this Protein Sesame Chicken with a side of steamed edamame and a sprinkle of sesame seeds for added crunch. It’s also delicious served over noodles, either ramen or udon, for a heartier meal. And for a quick and easy lunch, pack it in a bento box with some rice and a few of your favorite veggies. I truly believe that this recipe will become a staple in your kitchen. It’s quick, easy, healthy, and incredibly delicious – what more could you ask for? So, what are you waiting for? Gather your ingredients, put on your apron, and get cooking! I promise you won’t be disappointed. And most importantly, I want to hear about your experience! Did you try the recipe? Did you make any modifications? What did you think? Share your photos and comments on social media using #ProteinSesameChickenRecipe. I can’t wait to see your creations and hear your feedback. Happy cooking! I am sure you will love this recipe as much as I do. Print