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Chicken and Marinade Ingredients - 1 lb boneless, skinless chicken breast, cubed - 2 tablespoons low-sodium soy sauce - 1 tablespoon sesame oil - 1 tablespoon fresh ginger, grated - 2 cloves garlic, minced - 2 tablespoons honey or maple syrup - 1 tablespoon rice vinegar - 1 tablespoon cornstarch - 1 tablespoon water Vegetable Ingredients - 1 cup broccoli florets - 1 red bell pepper, sliced - 1 carrot, julienned - 2 tablespoons sesame seeds Serving Suggestions - Cooked brown rice or quinoa, for serving - Green onions, chopped (for garnish) These ingredients come together to create a tasty and healthy meal. The chicken is packed with protein, while the vegetables add fiber and vitamins. Using low-sodium soy sauce and a natural sweetener keeps this dish light and healthy. You can also switch the vegetables based on what you like or have on hand. Enjoy the blend of flavors and textures in every bite! {{ingredient_image_1}} Combining Ingredients for Marinade To start, grab a medium bowl. Combine 2 tablespoons of low-sodium soy sauce, 1 tablespoon of sesame oil, 1 tablespoon of grated fresh ginger, and 2 minced garlic cloves. Add 2 tablespoons of honey or maple syrup and 1 tablespoon of rice vinegar. Mix well. This flavorful marinade will add depth to your chicken. Marination Time Now, it's time to add the cubed chicken breast. Make sure each piece is well-coated in the marinade. Cover the bowl and let it sit for at least 30 minutes. This will help the chicken soak up all those tasty flavors. Heating the Skillet While the chicken marinates, heat a large non-stick skillet or wok over medium-high heat. This step is key for getting a nice sear on the chicken. Cooking Instructions for Chicken Once the skillet is hot, add the marinated chicken. Discard any leftover marinade. Cook the chicken for about 5-7 minutes. Stir occasionally to ensure even cooking. The chicken should be browned and fully cooked when done. Adding Vegetables at the Right Time After the chicken is cooked, it’s time to add some color and crunch. Toss in 1 cup of broccoli florets, 1 sliced red bell pepper, and 1 julienned carrot. Stir-fry these vegetables with the chicken for another 4-5 minutes. Cooking until Tender-Crisp You want the vegetables to be tender-crisp. This means they should be soft but still have a bit of bite. This keeps the dish fresh and vibrant. Using Cornstarch Slurry In a small bowl, mix 1 tablespoon of cornstarch with 1 tablespoon of water to create a slurry. This will help thicken your sauce. Pour the slurry into the skillet. Final Cooking Steps Stir quickly to coat the chicken and vegetables in the sauce. Cook for an extra 1-2 minutes until the sauce thickens. This will give your dish a nice, glossy finish. Finally, sprinkle 2 tablespoons of sesame seeds over the top and toss everything to combine. Now, you’re ready to serve your Healthy Sesame Chicken over cooked brown rice or quinoa, garnished with chopped green onions. Enjoy your delicious and nutritious meal! Reducing Sugar Options To cut sugar, use less honey or maple syrup. You can also try stevia or monk fruit sweetener. These options are natural and lower in calories. Adjust to your taste for sweetness. Low-Sodium Alternatives For a low-sodium dish, use low-sodium soy sauce. You can also mix soy sauce with water. This keeps the flavor while lowering salt. It’s a great way to enjoy your meal without too much sodium. Best Methods for Marinating Marinate the chicken in a bowl for at least 30 minutes. This helps the chicken soak up all the flavors. For a deeper taste, marinate overnight in the fridge. It makes a big difference. Importance of Cooking Temperature Cook your chicken on medium-high heat. This gives it a nice sear and keeps it juicy. Avoid cooking it too fast, which can dry it out. A good rule is to cook until it's no longer pink inside. Adjusting for More or Fewer Servings If you want to make more, just double the ingredients. If you need less, cut the ingredients in half. Use the same cooking time, but keep an eye on it. Adjust as needed. Cooking Time Adjustments For more chicken or veggies, you may need a few extra minutes. Ensure everything cooks through but stays tender. If you reduce the amount, cooking time may be less. Always check for doneness. Pro Tips Marinate Longer for Flavor: For maximum flavor, consider marinating the chicken for 1-2 hours, or even overnight, to enhance the taste. Veggie Variations: Feel free to add other vegetables like snap peas, zucchini, or bell peppers to customize the stir-fry to your preference. Use Fresh Ingredients: Fresh ginger and garlic provide a more vibrant flavor compared to powdered versions, elevating the dish significantly. Perfectly Cooked Chicken: Ensure the chicken is cooked to an internal temperature of 165°F (75°C) for safety and juiciness. {{image_2}} You can switch up the veggies in this dish. Use what you like or have on hand. Here are some great options: - Snap peas - Cauliflower - Zucchini - Green beans You can also choose seasonal vegetables. In spring, add asparagus. In winter, try Brussels sprouts. Seasonal veggies bring fresh flavors and nutrients. If you want a change from chicken, tofu or shrimp work well. Tofu soaks up flavors and keeps it light. Shrimp cooks fast and adds a nice taste. You can also try other lean meats. Turkey breast or pork tenderloin are good choices. These meats cook quickly and stay juicy. You can adjust the sauce to fit your taste. Add more ginger or garlic for a bolder flavor. Want it spicy? Mix in some red pepper flakes. You can also change the sweetener. Use agave syrup for a vegan option. Brown sugar gives a deeper taste. Experiment to find what you love! How Long Can It Last? You can keep Healthy Sesame Chicken in the fridge for up to four days. After cooking, let it cool first. This helps keep the flavors fresh. Best Containers for Storage Use airtight containers to store it. Glass or BPA-free plastic containers work well. These help keep the chicken moist and tasty. Freezing the Meal You can freeze Healthy Sesame Chicken for up to three months. First, let it cool completely. Then, place it in freezer bags or containers. Squeeze out extra air to avoid freezer burn. Thawing and Reheating Tips To thaw, place it in the fridge overnight. If you're short on time, you can microwave it on low. When reheating, make sure it’s hot all the way through. Add a splash of water to keep it moist. Enjoy your meal again! To make this dish gluten-free, you can swap the soy sauce with tamari or coconut aminos. Both options work well and keep the flavor rich without gluten. Tamari is made from fermented soybeans and has a similar taste. Coconut aminos, made from coconut sap, is a bit sweeter and great for those avoiding soy. Yes, you can use other types of rice. If you want a lighter option, try cauliflower rice. It cooks quickly and adds a nice crunch. Jasmine or basmati rice can also work if you prefer white rice. Quinoa is another healthy choice, packed with protein and fiber. Each option gives a unique taste to the dish. The best way to reheat this meal is on the stove. Use a non-stick skillet over low heat. Add a splash of water or broth to keep it moist. Stir frequently until it’s hot. You can also use the microwave. Place it in a microwave-safe dish, cover it, and heat in short bursts, stirring in between. This method helps avoid drying out the chicken. This blog post covered how to make Healthy Sesame Chicken, from marinating to cooking. I shared tips for choosing the best ingredients and how to adjust serving sizes. You learned about different variations and how to store the dish for later. Cooking can be fun and rewarding. With these steps, you’ll create a tasty meal that fits your needs. Enjoy this healthy dish and make it your own!

Healthy Sesame Chicken

A nutritious and flavorful dish featuring marinated chicken stir-fried with vegetables and sesame seeds.
Print Recipe Pin Recipe
Prep Time 10 minutes
Cook Time 40 minutes
Total Time 50 minutes
Course Main Course
Cuisine Asian
Servings 4
Calories 300 kcal

Ingredients
  

  • 1 lb boneless, skinless chicken breast, cubed
  • 2 tablespoons low-sodium soy sauce
  • 1 tablespoon sesame oil
  • 1 tablespoon fresh ginger, grated
  • 2 cloves garlic, minced
  • 2 tablespoons honey or maple syrup
  • 1 tablespoon rice vinegar
  • 1 tablespoon cornstarch
  • 1 tablespoon water
  • 2 tablespoons sesame seeds
  • 1 cup broccoli florets
  • 1 medium red bell pepper, sliced
  • 1 medium carrot, julienned
  • to taste cooked brown rice or quinoa, for serving
  • to taste green onions, chopped (for garnish)

Instructions
 

  • In a medium bowl, combine the soy sauce, sesame oil, ginger, garlic, honey (or maple syrup), and rice vinegar. This will be your marinade. Add the cubed chicken and let it marinate for at least 30 minutes.
  • In a small bowl, mix the cornstarch and water together to create a slurry. Set aside.
  • Heat a large non-stick skillet or wok over medium-high heat. Add the marinated chicken (discard the marinade) and cook for about 5-7 minutes until browned and cooked through, stirring occasionally.
  • Add the broccoli, red bell pepper, and carrot to the skillet. Stir-fry the vegetables with the chicken for another 4-5 minutes until they are tender-crisp.
  • Pour the cornstarch slurry into the skillet and stir quickly to coat the chicken and vegetables. Cook for an additional 1-2 minutes, allowing the sauce to thicken.
  • Sprinkle sesame seeds over the top and toss everything to combine.
  • Serve the sesame chicken over cooked brown rice or quinoa, garnished with chopped green onions.

Notes

For a sweeter option, use honey or maple syrup as preferred.
Keyword chicken, healthy, sesame, stir fry