Healthy Sesame Chicken
19 Monday Mar 2012
Written by Maeghan in Asian, Less than 30 minutes, Poultry
I’m a huge fan of Chinese food and I am slowly converting my husband. I finally had him going out to eat and then we got the news that my daughter has a peanut allergy. Which means Chinese restaurants are a big no-no now. I’m a big fan of re-creating things at home anyways, but now it’s vital to keep my tastebuds happy! This Sesame Chicken will definitely fool your tastebuds. You’ll think you are enjoying take-out and will quickly forget that it only comes in around 250 calories! That’s a win win in my book! If you’re still no convinced, wait till I tell you it takes less than 10 minutes to make. When you’ve had a hard day at work, grab some instant brown rice and whip this up. Quick, delicious, and healthy. It doesn’t get any better!
Healthy Sesame Chicken
Ingredients
- 1/2 cup unbleached flour or 1/2 cup all-purpose flour
- 1/4 tsp salt
- 1/8 tsp ground black pepper
- 4 boneless skinless chicken breast halves, cut into medium sized pieces
- 1/4 cup reduced sodium soy sauce, use less if you have a sensitivity to salt
- 1/4 cup sugar
- 1/2 tsp dark sesame oil
- 2 Tbsp sesame seeds, toasted
- 1/4 cup chopped fresh scallions (both green and white)
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In a gallon-size plastic bag, combine flour, salt, and pepper. Add chicken, seal bag, and shake well to coat.
Coat a large nonstick skillet with nonstick spray and warm over medium-high heat. Add chicken to skilllet and cook, stirring, for 3 to 4 minute, or until no longer pink. Transfer to a plate.
Reduce heat to medium. Combine soy sauce and sugar in skillet. Cook, stirring occasionally, until the sugar dissolves, about 1 to 2 minutes max. Add oil and sesame seeds. Add chicken and scallion. Toss and serve immediately.
Source: Gourmet Day to Day
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53 comments
March 19, 2012 at 9:46 am
This looks delicious. I love that it is quick and easy and healthy too. It doesn’t get much better than that! I love Chinese food, but my kids not so much. But, this looks like something they would totally eat. I have to give this a try!
March 19, 2012 at 11:41 am
Mmmm looks so good. I’m going to make this for dinner this week. Thanks!
March 19, 2012 at 3:05 pm
Just found you from foodgawker. This looks amazing! Going to try this soon. Thanks!
March 19, 2012 at 4:40 pm
How much soy sauce that was left out of the recipe.
March 19, 2012 at 6:04 pm
This looks great! I was wondering if cutting down on the sugar would change the flavor too much. Also how much soy sauce should be used?
March 19, 2012 at 6:57 pm
It’s been edited and included! Oops! You can reduce the sugar, but you wont get that nice sticky sauce. I am wondering if something like Splenda would cook down the same way, but haven’t tried it.
March 21, 2012 at 9:02 pm
Thanks! I see it becoming a regular here too!
March 22, 2012 at 11:15 pm
We love Chinese but my daughter also has a peanul allergy so we never go. I am going to try this recipe. Thanks!!!1
March 23, 2012 at 6:33 am
I feel for you! I was never aware of how much you can’t do with peanut allergies until my daughter was diagnosed!
March 25, 2012 at 10:07 pm
Thanks for the recipe 🙂 I made it tonight, with splenda. To us it had a “chemical” taste to it, so next time we’ll just use sugar. Also, we found it too salty, even with the low sodium soy sauce, so we’ll omit the 1/4t salt as well as cut down the flour. It is definitely a keeper for us, thanks again!
March 27, 2012 at 8:35 pm
Found this on food gawker and looking forward to giving it a try. And while I always think making it at home is a better option don’t give up on ever eating Chinese again. If there is a PF Changs near you they take allergies really seriously – both gluten and nut. It’s one of the best options out there. It might not be the most authentic but if you have one near you look into it and give it a try! Good luck and thanks for the recipe!
March 27, 2012 at 8:40 pm
That’s great to know! We don’t have one nearby, but I’m always keeping a list for when we travel too! Typically, I try to get my fix when I go out with friends, etc. without my daughter!
April 6, 2012 at 2:16 pm
Love this recipe. When I serve this everyone in my family (including 3 and 6 year old ) cleans their plate. I did use splenda instead of sugar and it worked great. I think I’m going to try agave next time and see how that works.
April 6, 2012 at 2:19 pm
Good to know about the Splenda! Let me know how the agave turns out if you make it again before I do!
April 16, 2012 at 8:55 pm
I made this for dinner tonight and it was really easy and tasty. My husband gave it “5 Stars Awesome”, which is his highest recommendation.
I just wanted to let you know that the soya sauce amount was not on the list of ingredients when I printed the recipe out. Otherwise, great recipe!
April 17, 2012 at 9:19 pm
I feel bad leaving a negative comment, but I just wanted to add my 2 cents. My family just finished eating this for dinner. It was too salty (and I did use reduced-sodium soy sauce), and seemed like it had way too much flour. There was extra flour in the pan, so I tried to scoop out what I could. Then my chicken just wasn’t cooking, so I kept adding little bits of canola oil. That was helping. I don’t get how it’s supposed to cook, or brown, with just nonstick spray. If it matters, I was using a cast iron skillet. I do appreciate you sharing this recipe though, and your picture is great! I’ll try this again sometime, with some alterations.
April 18, 2012 at 9:17 am
I’m sorry you didn’t like the dish. I’ve made it several times and my husband, a super picky person when it comes to salt, hasn’t made mention that it is too salty. Tastes are subjective. 1/4 cup of soy sauce isn’t much at all. As far as cooking the chicken and the flour, the pan is supposed to be very hot so just the nonstick spray works and a nonstick pan. If you are using another pan, like a cast iron as I sometimes do you can use some oil though as your meat will stick to a cast iron. As the recipe is written, nonstick spray and pan will sear the flour to where it’s almost not even on it. The flour just gets the sauce something to stick too. As you can see on the picture, you can barely notice the flour on the chicken since it’s cooked off. Thanks for trying the recipe and sharing your comments.
April 25, 2012 at 2:18 pm
I thought it was PERFECT! Quick and delicious! The soy amount doesn’t print on the printed out version. Might want to check that. I eye-balled it at around a 1/4 cup. Just a good guess! 😉 My SUPER PICKY fiance’ loved it! Will absolutely make it again. THANK YOU!!!
April 26, 2012 at 11:44 am
Thanks for the heads up. I’m not sure why that ingredients isn’t being printed?!
May 1, 2012 at 9:17 am
Everything on your pages looks wonderful. I think you are going to be my favorite. I’m going to make your sesame chicken tonight
May 1, 2012 at 9:21 am
Thank you so much! Just an FYI, for some reason the soy sauce isn’t showing up on the print version so don’t forget to add that!
May 29, 2012 at 3:34 pm
thanks so much for sharing! my house is on a strict 10 day diet cleanse, and it’s been so hard to find great tasting, healthy recipes! can’t wait to try this one!
June 3, 2012 at 7:20 pm
I made this tonight and it was fantastic! I did use gluten free flour and I cooked the chicken in a couple tablespoons of olive oil. I like a little heat so I added some red pepper flakes. To be such a simple recipe the flavors were as good as anything I have eaten in restaurants. Thank you so much!
June 28, 2012 at 2:37 am
I love how all the ingredients for your recipes are so simple and easy to find especially for the ethnic foods!!
July 9, 2012 at 7:58 pm
Should this serve 4?
July 9, 2012 at 8:02 pm
Yes. Figuring one breast per person.
July 23, 2012 at 4:53 pm
This recipe was absolutely delicious and EASY! Thank you so much for posting it, it’s a definite keeper. 😀
July 28, 2012 at 1:36 pm
Just made this tonight. I didn’t use as much soy sauce as the recipe called for as I eyeballed pretty much all of the ingredients. The salt levels were just fine to me. If anything I probably added a bit too much sugar… oops 🙂
I added some ginger powder into the flour mix and also used a bit of sesame to cook the chicken. So delicious! Thanks for a great recipe!
July 31, 2012 at 8:08 pm
I bookmarked your recipe a while ago- I’m not even sure how I came across it anymore! I finally tried it out tonight and it was great! It’s difficult for me to find recipes that my husband, my 16 month old, and I all enjoy, and this certainly is a great one that works! Thanks for sharing!
July 31, 2012 at 8:11 pm
Great! As a mom and a wife to picky eaters, I love these kind of comments 🙂 Another recent hit has been the Hawaiian Chicken Sandwiches, FYI !
August 16, 2012 at 12:32 am
What a flavorful, tasty dish! It was easy to make. My husband couldn’t get enough of it. Even my kids ate it. Win. Win. Win. Thanks for sharing it.
August 22, 2012 at 7:50 pm
OMG, I made this tonight & both my husband & I loved it. It is amazing, will be making it alot in the future. Yummy, yummy, yummy!!!!
October 3, 2012 at 5:27 pm
This was very tasty, the only thing I did differently was eliminating the scallions because we don’t care for them. Even my husband liked it who never cares for my homemade Chinese food!
November 4, 2012 at 11:10 pm
found this recipe on Friday and I already had to make it twice because my friends couldn’t get enough. amazing!
November 5, 2012 at 8:43 am
That’s awesome! Glad you liked it!
January 5, 2013 at 8:20 pm
Hi Maeghan. I found your site today made this recipe today. It is awesome. My hubby is a diabetic so I like to look for healthly low sodium options. My 4 guys loved itand were so full. Thank you. I liked your fb page today and I will definitely be checking out your other recipes. Thanks again.
January 5, 2013 at 8:22 pm
I am so glad that you (and they) liked it! Also, don’t forget to comment on the Stonewall Giveaway post that is going on right now 🙂
January 17, 2013 at 9:38 pm
Found this on Pinterest and have made it several times. My family loves it! It is great. Happy to find your website to try other recipes.
January 17, 2013 at 9:45 pm
I am glad that you like it so much and thank you for visiting my blog!
February 26, 2013 at 2:47 pm
I made this a couple of weeks ago and I’m making it again tonight. Thanks for such an easy/healthy/tasty recipe once again. It was the perfect next-day cold chinese food dish without any of the guilt.
April 1, 2013 at 9:54 pm
I’m thinking raw honey instead if sugar, what other flour could be substituted? Almond?
April 2, 2013 at 7:29 am
You can try substituting flours as you wish, but I can’t promise the consistency will be the desired effect.
April 1, 2013 at 11:20 pm
This dish is insanely good!!! I love Chinese food but rarely eat it due to the amount of oil used in most dishes. The only adjustment I made was to add a couple teaspoons of garlic chili sauce at the end. My husband went back for seconds…always a good sign! Thanks for sharing.
July 16, 2013 at 1:17 pm
I don’t know if anyone mentioned this yet but I have noted there are differences in brands of reduced-sodium soy sauce. Don’t simply go by the label saying “Reduced Sodium Soy Sauce.” If you check the “Nutrition Facts” on the label look for through the different brands or reduced-sodium soy sauce that contain the least amount of sodium. Some contain less sodium than others. I’ve seen people mention that this dish was “too salty” for them. This info might be of help?
July 17, 2013 at 12:07 pm
I made this last night. It was a huge hit with my family! I had a bit more chicken so I doubled the sauce. I will make again. Thank you for sharing!
September 18, 2013 at 10:07 pm
How much oil did you use to coat the pan? I just greased mine and it didn’t work out too well. It set off the smoke alarm and kind of just cooked the flour
September 19, 2013 at 6:54 am
I only used cooking spray, a heavy coating. This meal is prepared quickly so between the cooking spray and the sesame seed oil you should have enough if the pan isn’t crowded and you have room to work quickly. Sorry, a stinky, smokey house is never good 🙁
June 1, 2014 at 8:39 pm
THis recipe is NOT quick. I cut the chicken quite small and took over 10 minutes to cook on my Gas stove. I suggest editing the recipe to “cut the chicken in TINY pieces.” I make stir fry a lot so it’s not from inexperience. The sauce also didn’t thicken at all. At least it had good flavor.
June 25, 2015 at 10:43 pm
I made this recipe and it was SUPERB!!
January 4, 2016 at 6:55 pm
Just made this dish tonight. It was excellent. I am looking forward to more of your recipies.
January 4, 2016 at 7:12 pm
I’m glad you enjoyed it! Thanks for coming back and letting me and others know!
January 9, 2017 at 9:55 pm
We absolutely love this recipe!! We can barely get it on the table before it’s gone!!
January 10, 2017 at 8:30 am
So glad you enjoy this!