For get take out and make this Healthy Sesame Chicken stir-fry!
Sesame chicken is one of my preferred Chinese dishes to buy.
I have actually had it lots of methods, some more on the sweet side and fiery and ginger-y. Sadly the majority of the time the chicken is deep fried. Which (obviously) is probably the reason why I enjoy it so much. That’s when I began considering how could I make it a bit healthier and let’s face it, minimize gas by not driving 50 minutes to the closest Pei Wei.
To Make This Healthy Sesame Chicken You Will Need:
- chicken broth
- low-sodium tamari
- toasted sesame oil
- rice vinegar
- toasted sesame seeds
- egg whites
- boneless skinless chicken breasts
- kosher salt
- white pepper
- olive oil
- red bell pepper
- yellow onion
- prepared jasmine or white rice, for serving
- green onions, for serving
In a medium bowl, measure and include 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, newly grated.
Whisk until the honey has actually liquified and after that set that off to the side.
Then, in a medium blending bowl, whisk 2 egg whites up until frothy. Step and add in 2 tablespoons cornstarch with a generous pinch of kosher salt and 1/4 teaspoon white pepper.
Continue to whisk till thoroughly integrated.
Include 2 pounds of diced boneless skinless chicken breasts, utilizing tongs to toss and coat.
Now it’s time to cook!
Spray a large nonstick frying pan or wok with olive oil spray and over medium-high heat.
When the veggies are cooked, move them to a clean bowl and triggered to the side for a minute.
To the same skillet (or wok) include 1 teaspoon of olive oil and once hot, include half of the chicken.
If any pieces of chicken are adhered to collect, disintegrate with your spatula and cook for 1 more minute.
Include all of the chicken back into the skillet in addition to the peppers and onions.
Next, gather all of the sesame sauce.
Allow the sesame chicken to come as much as a bubble, stirring up until the sauce has actually thickened.
Serve this healthy sesame chicken over prepared rice or cauliflower rice with a spray of green onions and extra toasted sesame seeds.
For extra spice, top with Sambal Oelek or hot sauce of your choice. Chopsticks are obviously optional.
For More Stir-fry Dishes Click Here.
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 little to medium yellow onion, diced
- 3 cups prepared white or wild rice
- 4 green onion, sliced, for serving
- sambal oelek, for serving (optional)
- In a blending bowl integrate; broth, honey, tamari, rice vinegar, sesame oil, cornstarch, garlic and sesame seeds. Blend till combined and set aside.
- Then in a big bowl beat the whites up until frothy. Whisk in the cornstarch, a pinch or more kosher salt and white pepper. Add in the diced chicken and use tongs to toss and combine.
- Spray a big 12 inch non-stick frying pan or wok with olive oil spray and heat over medium-high heat. When hot add in the peppers and onions with a pinch of kosher salt and cook for 4-5 minutes until somewhat softened. Eliminate to a plate.
- In the same frying pan warm up 1 teaspoon olive oil over medium-high heat. Operate in batches, including the half the chicken and cook for 5-8 minutes up until golden and completely cooked. Repeat adding the remaining teaspoon of oil.
- Return the peppers and onions to the skillet and gather the sesame sauce. Give a bubble and simmer up until thickened.
- Stir and serve over prepared white or brown rice. Sprinkle with extra sesame seeds and sliced up 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
Amount Per Serving:
Calories: 555 Total Fat: 16 g Saturated Fat: 3g Trans Fat: 0g Unsaturated Fat: 11 g Cholesterol: 129 mg Salt: 623 mg Carbohydrates: 49 g Fiber: 4g Sugar: 17 g Protein: 54 g
Nutrition info isn’t constantly precise.
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