Go Back
- 1 lb boneless, skinless chicken breast, cut into bite-sized pieces - 2 tablespoons sesame oil - 3 tablespoons low-sodium soy sauce - 2 tablespoons honey or maple syrup - 3 cloves garlic, minced - 1 tablespoon ginger, grated - 1 cup broccoli florets - 1 bell pepper, sliced (any color) - 1 carrot, julienned - 2 green onions, sliced - 2 tablespoons sesame seeds - Cooked brown rice or quinoa (for serving) These ingredients come together to create a tasty and healthy dish. Chicken breast gives you lean protein. The sesame oil adds a rich flavor and healthy fats. Low-sodium soy sauce keeps the salt down while still boosting taste. Honey or maple syrup gives a hint of sweetness. Garlic and ginger both add bold flavors and health benefits. Broccoli, bell pepper, and carrot ensure you get your veggies in. Finally, sesame seeds and green onions give a nice crunch and fresh taste. You can swap some ingredients for a lighter twist: - Use skinless turkey breast instead of chicken for fewer calories. - Replace sesame oil with olive oil for a different flavor profile. - Try coconut aminos in place of soy sauce for a soy-free option. - Use agave syrup instead of honey for a plant-based sweetener. - Add spinach or snap peas for more greens and color. These swaps can keep the dish healthy while offering new tastes. - Chicken breast: High in protein, low in fat. Great for muscle health. - Sesame oil: Contains healthy fats and antioxidants. Good for heart health. - Low-sodium soy sauce: Offers flavor with less sodium, helping manage blood pressure. - Honey or maple syrup: Natural sugars that provide energy. - Garlic: Known for boosting the immune system and lowering cholesterol. - Ginger: Aids digestion and has anti-inflammatory properties. - Broccoli: Packed with vitamins C and K, plus fiber for digestion. - Bell pepper: Rich in vitamin A and antioxidants, good for skin health. - Carrot: High in beta-carotene, which is great for vision. - Green onions: Low in calories and provide vitamin K and folate. - Sesame seeds: Full of calcium and healthy fats, great for bone health. - Brown rice or quinoa: Whole grains that offer fiber and help keep you full. Each ingredient adds its own health benefits, making this dish both tasty and nutritious. {{ingredient_image_1}} To start, grab a bowl and whisk together the sesame oil, soy sauce, honey, minced garlic, and grated ginger. This mix creates a tasty marinade. The sesame oil adds rich flavor, while the soy sauce brings saltiness. Honey or maple syrup gives a hint of sweetness. This mix is key to a great sesame chicken. Now, take your chicken pieces and place them in the marinade. Make sure each piece is well-coated. This step is important for flavor. Let the chicken marinate for at least 20 minutes. If you have time, refrigerate it for up to 2 hours. The longer it sits, the better the taste. You have two great options for cooking: a skillet or a wok. If you use a skillet, heat a bit more sesame oil over medium-high heat. Add the marinated chicken in a single layer. If you choose a wok, it will give you more space and heat evenly. Both methods work well, so pick what you have. After cooking the chicken for about 6-8 minutes, it's time to add veggies. Toss in the broccoli, bell pepper, and carrot. Stir-fry them for another 5-7 minutes. You want your vegetables to be tender but still crisp. In the last minute, sprinkle sesame seeds and sliced green onions on top. Toss everything together for a delicious finish. Serve your sesame chicken over brown rice or quinoa for a healthy meal. Enjoy! To get juicy chicken, start with fresh, high-quality meat. Cut the chicken into bite-sized pieces for even cooking. Marinating the chicken for at least 20 minutes helps lock in moisture. Use sesame oil in the marinade for a rich flavor. When cooking, don’t overcrowd the pan. This allows the chicken to brown nicely without steaming. Stir occasionally to ensure even cooking. Aim for a golden brown color on all sides. To boost flavor without adding calories, use fresh herbs and spices. Try adding chopped cilantro or basil for freshness. A splash of rice vinegar can add zing without extra fat. Lemon juice or lime juice also brightens the dish. If you want heat, add crushed red pepper flakes. These changes keep the taste exciting, while staying healthy. Remember, small tweaks can make a big difference in flavor. Meal prep makes weeknight cooking a breeze. Start by marinating the chicken in advance. You can even marinate it the night before. Cut and store vegetables like bell peppers and broccoli ahead of time. Keep them in airtight containers in the fridge. When ready to cook, everything is prepped and ready to go. Cook a larger batch of this sesame chicken. Store leftovers for lunch or dinner the next day. This saves time and keeps you on track with healthy eating. Pro Tips Marinate Longer for Flavor: For an even deeper flavor, marinate the chicken for a couple of hours or overnight in the fridge. This allows the spices and sauces to penetrate the meat better. Use Fresh Vegetables: Fresh vegetables not only enhance the taste but also the nutritional value of the dish. Choose vibrant and crisp veggies for the best texture. Adjust Sweetness to Taste: Depending on your preference, you can adjust the amount of honey or maple syrup in the marinade. Start with a little and add more if needed. Serve with a Side: This dish pairs wonderfully with steamed or sautéed greens, such as bok choy or spinach, for an extra nutrient boost and color on the plate. {{image_2}} You can switch chicken for turkey or tofu. Turkey has a similar taste and is lean. It is a great choice for a healthy meal. Tofu offers a plant-based option. It absorbs flavors well, making it tasty. Just cut the tofu into cubes and press it to remove water. Then marinate it just like chicken. Feel free to swap the vegetables based on what you have. Seasonal veggies add freshness and flavor. Try snap peas, zucchini, or mushrooms. You can even use asparagus in spring! Just remember to cut them into similar sizes for even cooking. Fresh herbs, like basil or cilantro, can also brighten the dish. You can change the sauce to create new flavors. For a spicy kick, add chili paste or sriracha. Want a sweeter touch? Use orange juice instead of honey. You can also try teriyaki sauce for a different taste. Each sauce brings its own unique twist to your healthy sesame chicken. Store any leftover healthy sesame chicken in an airtight container. Make sure it cools down first. Place it in the fridge. It will stay fresh for up to four days. You can freeze this dish for easy meals later. Use freezer-safe containers or bags. Make sure to leave some space at the top for expansion. The chicken can last up to three months in the freezer. When you're ready to eat, reheat your chicken on the stove. Use low to medium heat. Stir it often to heat evenly. You can also use the microwave. Heat in short bursts for one to two minutes. Check if it’s warm throughout before serving. Enjoy your tasty meal! No, this recipe is not gluten-free because it uses soy sauce. Most soy sauces contain gluten. To make it gluten-free, use tamari sauce instead. Tamari is a great substitute and tastes similar. Always check the label to ensure it is gluten-free. Yes, you can make this sesame chicken in advance. Simply marinate the chicken and store it in the fridge. You can keep it for up to two hours. If you want to prepare it longer ahead of time, cook the chicken and store it in the fridge. Reheat it when you are ready to eat. You can serve this dish with cooked brown rice or quinoa. Both are healthy options that add fiber. Steamed vegetables like green beans or snap peas also pair well. For a fresh touch, add a simple salad on the side. To make this dish spicier, add crushed red pepper flakes to the marinade. You can also use sriracha or chili paste. Start with a small amount and taste as you go. Adjust the heat to match your preference. Enjoy the extra kick! This blog covered how to make Healthy Sesame Chicken from scratch. We explored key ingredients, step-by-step cooking, and tips for a perfect dish. You learned about delicious variations and smart ways to store leftovers. Healthy meals can be easy and fun to create. Experiment with flavors and ingredients to suit your taste. Enjoy cooking and savor the benefits of a healthier dish!

Healthy Sesame Chicken

A nutritious and flavorful stir-fry featuring chicken and vegetables, perfect for a wholesome meal.
Print Recipe Pin Recipe
Course Main Course
Cuisine Asian
Servings 4
Calories 350 kcal

Ingredients
  

  • 1 lb boneless, skinless chicken breast, cut into bite-sized pieces
  • 2 tablespoons sesame oil
  • 3 tablespoons low-sodium soy sauce
  • 2 tablespoons honey or maple syrup
  • 3 cloves garlic, minced
  • 1 tablespoon ginger, grated
  • 1 cup broccoli florets
  • 1 bell pepper sliced (any color)
  • 1 carrot julienned
  • 2 green onions sliced
  • 2 tablespoons sesame seeds
  • to taste cooked brown rice or quinoa (for serving)

Instructions
 

  • In a bowl, whisk together the sesame oil, soy sauce, honey (or maple syrup), minced garlic, and grated ginger to create a marinade.
  • Add the chicken pieces to the marinade, ensuring they are well-coated. Let it marinate for at least 20 minutes (or refrigerate for up to 2 hours).
  • In a large skillet or wok, heat a little more sesame oil over medium-high heat. Once hot, add the marinated chicken in a single layer.
  • Cook the chicken for about 6-8 minutes, stirring occasionally, until the chicken is cooked through and golden brown.
  • Add the broccoli, bell pepper, and carrot to the skillet. Stir-fry for another 5-7 minutes, until the vegetables are tender yet crisp.
  • Sprinkle sesame seeds and sliced green onions over the stir-fry during the last minute of cooking, tossing to combine.
  • Serve the sesame chicken over cooked brown rice or quinoa for a wholesome meal.

Notes

Marinate the chicken for longer for enhanced flavor.
Keyword chicken, healthy, sesame, stir-fry