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

Healthy Sesame Chicken

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This sesame chicken is made healthier and easier by pan-frying instead of deep frying. The addictive sauce is made up of honey, tamari and sesame oil.
Course Mains & Entrees
Cuisine Chinese
Keyword chicken, dairy free, easy, gluten free, peppers, rice
Prep Time 15 mins
Cook Time 30 mins
Total Time 45 mins
Servings 6 servings
Calories 415
Author Laurie McNamara

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

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

Serving: 1serving | Calories: 415kcal | Carbohydrates: 46g | Protein: 38g | Fat: 8g | Saturated Fat: 2g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 3g | Trans Fat: 1g | Cholesterol: 97mg | Sodium: 743mg | Potassium: 745mg | Fiber: 1g | Sugar: 17g | Vitamin A: 473IU | Vitamin C: 26mg | Calcium: 40mg | Iron: 1mg