Lighter Sesame Chicken

Healthy Sesame Chicken l SimplyScratch.com #healthy #sesame #chicken #stirfry #rice #dinner #takeout

For get take-out and make this Lighter Sesame Chicken stir-fry! Chicken is coated in a light batter, pan-fried instead of deep frying and tossed in a simple, light and flavorful sauce. Serves 6 in under an hour.

Course Mains & Entrees

Cuisine Chinese

Keyword chicken, dairy free, easy, gluten free, peppers, rice

Prep Time 15

Cook Time 30

Total Time 45

Servings servings

Calories 415

Author Laurie McNamara

Equipment

All-Clad E7859464 HA1 Hard Anodized Nonstick Dishwasher Safe PFOA Free Chefs Pan/Wok Cookware, 12-Inch, Black

Ingredients

FOR THE SAUCE:

1/2 cup low-sodium chicken broth
1/3 cup honey
1/4 cup low-sodium tamari or low-sodium soy sauce
1 tablespoon toasted sesame oil
2 teaspoons rice vinegar
1 tablespoon cornstarch
2 teaspoons toasted sesame seeds plus more for garnish
2 garlic cloves squeezed in a garlic press or grated

FOR THE STIR-FRY:

2 egg whites
2 tablespoons cornstarch
2 pounds boneless skinless chicken breasts diced into 1-inch pieces
kosher salt
1/4 teaspoon white pepper
2 teaspoons extra light olive oil
olive oil spray
1/2 red bell pepper diced
1/2 green bell pepper diced
1 medium yellow onion diced
3 cups cooked white or brown rice, for serving
4 green onion sliced, for serving
sambal oelek for serving (optional)

Instructions

MAKE THE SAUCE:

In a mixing bowl combine; broth, honey, tamari, rice vinegar, sesame oil, cornstarch, garlic and sesame seeds.
Whisk until combined and set aside.

MAKE THE STIR-FRY:

Then in a large bowl beat the whites until frothy. Whisk in the cornstarch, a pinch or two kosher salt and white pepper. Add in the diced chicken and use tongs to toss and combine.
Spray a large 12 inch non-stick skillet or wok with olive oil spray and heat over medium-high heat. Once hot add in the peppers and onions with a pinch of kosher salt and cook for 4-5 minutes until slightly softened. Remove to a plate.
In the same skillet heat up 1 teaspoon olive oil over medium-high heat. Work in batches, adding in the half the chicken and cook for 5-8 minutes until golden and fully cooked. Repeat adding the remaining teaspoon of oil.
Return the peppers and onions to the skillet and pour in the sesame sauce. Bring to a bubble and simmer until thickened.
Stir and serve over prepared white or brown rice. Sprinkle with extra sesame seeds and sliced green onions.

Notes

Consider adding a tablespoon of minced fresh ginger and/or a teaspoon of chili paste (sambal oelek) to the sesame sauce for a boost of flavor.

Nutrition Disclaimer: All information presented on this site is intended for informational purposes only. I am not a certified nutritionist and any nutritional information shared on SimplyScratch.com should only be used as a general guideline.

Nutrition