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Lighter Sesame Chicken – Simply Scratch

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.

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

Sesame chicken is one of my favorite Chinese dishes to order.

And I’ve had it lots of different ways. Some more on the sweet side and some fiery with lots of ginger. Unfortunately most of the time the chicken is deep fried. Which (obviously) is probably the reason why I love it so much. That’s when I started thinking about how could I make it a bit healthier and let’s face it, save on gas by not driving 50 minutes to the nearest Pei Wei.

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

No heavy batter and no deep frying. Chicken and vegetables are pan or wok-fried and tossed in a simple sweet sauce.

Sign. Me. Up.

To Make This Lighter Sesame Chicken You Will Need:

for the sauce:

  • chicken brothAdds flavor without adding a lot of calories
  • honeyFor sweetness.
  • low-sodium tamariOr substitute with low-sodium soy sauce.
  • toasted sesame oilFor a touch of nuttiness.
  • rice vinegarAdds delicious tang to the sauce.
  • cornstarchWill aid in thickening the sauce.
  • garlicThis adds distinct and punchy flavor to this dish.
  • toasted sesame seedsAdds flavor and subtle texture!

for the stir-fry:

  • egg whitesCrisps the chicken nicely and acts as a light breading to the chicken when stir-fried.
  • boneless skinless chicken breastsCut into same size pieces so it will cook evenly.
  • kosher saltEnhances all the flavors in the dish.
  • white pepperBrighter, a little sharper and more herbaceous notes than black pepper.
  • extra light olive oilUse any oil that is safe for high-temp cooking.
  • red bell pepperAdds a pop of color and subtle sweetness.
  • yellow onionAdds flavor and subtle texture.
  • cooked jasmine riceCould also serve with white or brown rice or cauliflower rice.
  • green onionsUse as garnish when serving.

Make The Sauce:

In a medium bowl, measure and add 1/2 cup low-sodium chicken broth, 1/3 cup honey, 1/4 cup low-sodium tamari, 1 tablespoon toasted sesame oil, 2 teaspoons rice vinegar, 2 teaspoons toasted sesame seeds, 1 tablespoon cornstarch and 2 cloves of garlic, freshly grated.

Whisk until the honey has dissolved and then set that off to the side.

Make The Stir-fry:

Then, in a medium mixing bowl, whisk 2 egg whites until frothy. Measure and add in 2 tablespoons cornstarch with a generous pinch of kosher salt and 1/4 teaspoon white pepper.

Continue to whisk until thoroughly combined.

Add 2 pounds of diced boneless skinless chicken breasts, using tongs to toss and coat.

Now it’s time to cook!

Spray a large nonstick skillet or wok with olive oil spray and over medium-high heat. Once hot, add in 1/2 a diced red and 1/2 a green pepper with 1 small diced yellow onion. Season with a pinch of kosher salt and stir and cook until just tender. About 3 to 5 minutes.

When the veggies are cooked, transfer them to a clean bowl and set off to the side for a moment.

To the same skillet (or wok) add 1 teaspoon of olive oil and once hot, add half of the chicken. Cook until golden, then flip and continue to cook until no longer pink. About 5 to 8 minutes.

If any pieces of chicken are stuck to gather, break apart with your spatula and cook for 1 more minute.

Add all of the chicken back into the skillet along with the peppers and onions.

Next, pour in all of the sesame sauce.

Allow the sesame chicken to come up to a bubble, stirring until the sauce has thickened.

Perfection.

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

Serve this healthy sesame chicken over cooked rice or cauliflower rice with a sprinkle of green onions and extra toasted sesame seeds.

Like extra spice? Top it with Sambal Oelek or hot sauce of your choice. Chopsticks are of course optional.

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

For More Stir-fry Recipes Click Here.

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

Enjoy! And if you give this Lighter Sesame Chicken recipe a try, let me know! Snap a photo and tag me on twitter or instagram!

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

Yield: 6 servings

Lighter Sesame Chicken

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.

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)

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.

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.

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

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