Looking for a healthy Chinese recipe? As a Certified Nutritionist and Weight Loss Coach with my office in Irvine, I am frequently asked by clients what to do when they have a craving for Chinese food. I advise them to make a healthier version, like this sesame chicken recipe from Skinnytaste.com
Sesame Chicken, known for its battered and deep-fried chicken and sweet- savory flavor profile, is popular in Chinese-American cuisine. It’s typically high in sugar, calories and carbs thanks to the sauce and deep frying.
This lighter take uses chicken breasts, a sugar-free substitute, and just enough oil to get it crisp. Then, the chicken is coated in a glossy, sticky sauce and finished with a generous sprinkle of toasted sesame seeds and sliced green onions. This recipe includes the rice, but you can also swap it for brown fried rice or cauliflower fried rice to make it feel more like Chinese takeout.
Healthy Chinese Recipe: Sesame Chicken
Ingredients
Chicken
▢1 ½ pounds boneless skinless chicken breast, cut into small 1/2-inch cubes
▢½ teaspoon kosher salt
▢½ teaspoon black pepper
▢¼ teaspoon ginger powder
▢1 teaspoon arrowroot, or cornstarch
▢1 ½ tablespoons toasted sesame oil
▢1 tablespoons avocado oil, divided
▢½ teaspoon red pepper flakes
▢1 ½ tablespoons minced garlic, about 4 cloves
▢3 cups cooked white rice
▢2 scallions, sliced
Sauce
▢1/3 cup reduced sodium soy sauce, or gluten-free tamari
▢3 tablespoons monk fruit sweetener, coconut sugar, honey or sweetener of choice
▢2 teaspoons tomato paste
▢2 ½ tablespoons seasoned rice vinegar
▢½ tablespoon toasted sesame oil
▢1 tablespoon sesame seeds, plus more for garnish
▢1 teaspoon grated ginger
▢1 tablespoon arrowroot, or cornstarch
▢¼ cup filtered water
Instructions
1. Combine cubed chicken with salt, pepper, ginger, arrowroot, and 1 tablespoon of sesame oil. I like to lay it flat on a cutting board and sprinkle the oil first and mix. Then I evenly distribute the powders and seasonings and mix well to evenly combine.
2. Heat a large skillet over medium-high heat for 3 minutes. When hot add half of the avocado oil and let it heat up for 1 minute.
3. Add half of the chicken in an even layer to the skillet and cook for 5-6 minutes, flipping halfway until golden brown. It’s best to cook in batches not to overcrowd the pan so chicken can crisp up. Remove from the pan with a slotted spoon and set aside on a plate. Repeat with remaining oil and chicken and set aside.
4. Prepare the sauce by mixing the soy sauce, sugar, tomato paste, rice vinegar, sesame oil, sesame seeds, and ginger together in a bowl until well combined. Set aside.
5. Make the slurry by combing the tablespoon of cornstarch or arrowroot flour and water together in a small bowl. Set aside.
6. Add 1/2 tablespoon sesame oil to the pan along with red chili pepper flakes and garlic. Cook 30 seconds, stirring the pan frequently, until fragrant.
7. Add half of the sauce to the pan and continue cooking for 1 minute, stirring the bottom of the pan frequently.
8. Return the chicken back into the pan and toss to combine. Add the remainder of the sauce into the pan. Slowly drizzle in the arrowroot slurry and cook for an additional 2 minutes, stirring frequently.
9. Serve with cooked rice and garnish with sesame seeds and chopped green onions.
Nutrition (per serving of 3 /4 cup chicken with 3/4 cups rice)
Calories: 513 kcal,
Carbohydrates: 54 g,
Protein: 44.5 g,
Fat: 16 g,
Fiber: 1.5 g,
Sugar: 1 g
Variations
• Chicken: Substitute boneless, skinless thighs.
• Keep it mild and omit the red chili pepper flakes.
• Gluten-Free: Swap soy sauce with tamari.
• Soy-Free: Use coconut aminos instead of soy sauce.
• Vinegar: Replace seasoned rice vinegar with regular.
Serving Suggestions
Sesame chicken is commonly served with steamed rice or noodles, allowing the sauce to soak into the grains or noodles.
For variation, serve it with brown fried rice, cauliflower fried rice, or steamed or stir-fried vegetables like broccoli, carrots, sugar snap peas or bell peppers.
Storage
Leftovers will keep for 4 days in the refrigerator or 3 months in the freezer. Thaw the container in the fridge the day before eating and microwave it until warm.
Click here to get the full healthy Chinese recipe.
For more healthy recipes, visit LorieEberWellnessCoaching.com
