Crispy Healthy Sesame Chicken Delight
This Crispy Healthy Sesame Chicken Delight is a must-try low-fat, low-calorie dish that has quickly become my favorite! Adapted from the insightful cookbook 'More Healthy Homestyle Cooking,' this savory recipe features perfectly sautéed chicken tossed in a delectable sesame sauce. For added crunch and vibrant color, consider incorporating red bell peppers and snow peas into the dish. It's best served over fluffy rice, making it a complete and satisfying meal. Enjoy the harmonious blend of flavors with every bite!
4
Servings
105
Calories
9
Ingredients
Ingredients
unbleached flour or all-purpose flour
1/4 cup (measured)
salt
1/4 teaspoon (measured)
ground black pepper
1/8 teaspoon (measured)
boneless skinless chicken breast halves
4 (cut into 2-inch strips)
reduced sodium soy sauce
1/4 cup (measured)
sugar
1/4 cup (measured)
dark sesame oil
1/2 teaspoon (measured)
toasted sesame seeds
2 tablespoons (toasted)
chopped fresh chives
1/4 cup (optional, chopped)
Instructions
1
In a large gallon-sized plastic bag, combine the unbleached flour, salt, and ground black pepper.
2
Add the cut chicken breast strips to the bag, seal it tightly, and shake vigorously to ensure the chicken is well coated.
3
In a large nonstick skillet, lightly coat with nonstick spray and heat over medium-high heat.
4
Once hot, add the coated chicken strips to the skillet and cook for 3-4 minutes, stirring frequently, until the chicken is cooked through and no longer pink inside.
5
Transfer the cooked chicken to a plate and set aside.
6
Reduce the heat to medium and in the same skillet, combine the reduced sodium soy sauce and sugar.
7
Stir the mixture occasionally, cooking until the sugar has completely dissolved.
8
Once the sugar is dissolved, add the dark sesame oil and toasted sesame seeds, stirring to combine.
9
Return the cooked chicken to the skillet and add the chopped fresh chives (if using). Toss everything together until the chicken is evenly coated in the sauce.
10
Serve immediately over a bed of rice, garnished with additional sesame seeds or chives if desired.
Nutrition Information
3g
Fat
9.25g
Carbs
9.5g
Protein
0.25g
Fiber
Frequently Asked Questions
Frequently Asked Questions
What is the name of this recipe?
The recipe is named Crispy Healthy Sesame Chicken Delight.
Is this recipe considered healthy?
Yes, it is described as a low-fat, low-calorie dish and is a favorite for those seeking healthy options.
How many calories are in each serving?
Each serving contains 105 calories.
What is the fat content per serving?
There are 3 grams of fat per serving.
How much protein does this dish provide?
This recipe provides 9.5 grams of protein per serving.
What is the source of this recipe?
This recipe was adapted from the cookbook titled 'More Healthy Homestyle Cooking'.
How many servings does this recipe make?
The recipe yields 4 servings.
What type of chicken is used in this dish?
The recipe uses 4 boneless skinless chicken breast halves.
How should the chicken be prepared?
The chicken breasts should be cut into 2-inch strips.
What are the dry ingredients used to coat the chicken?
The chicken is coated in a mixture of unbleached flour (or all-purpose flour), salt, and ground black pepper.
How do I ensure the chicken is evenly coated?
Place the flour and seasonings in a large gallon-sized plastic bag, add the chicken, seal it, and shake vigorously.
What type of pan should be used for cooking?
A large nonstick skillet is recommended for this recipe.
Should I use oil to fry the chicken?
To keep it healthy, the recipe suggests using nonstick spray instead of oil for sautéing.
How long does the chicken need to cook?
The chicken strips should be cooked for 3 to 4 minutes while stirring frequently.
How do I know the chicken is fully cooked?
The chicken is done when it is cooked through and no longer pink on the inside.
What kind of soy sauce is used for the sauce?
The recipe calls for 1/4 cup of reduced sodium soy sauce.
How much sugar is required for the sesame sauce?
The sauce requires 1/4 cup of sugar.
When should I add the sesame oil?
Add the dark sesame oil to the skillet once the sugar has completely dissolved in the soy sauce.
Are the sesame seeds used in the sauce raw or toasted?
The recipe specifies using 2 tablespoons of toasted sesame seeds.
Can I add vegetables to this recipe?
Yes, red bell peppers and snow peas are recommended for added crunch and color.
Is there an optional herb used for garnishing?
Yes, 1/4 cup of chopped fresh chives can be added as an optional ingredient.
What is the best way to serve this dish?
It is best served immediately over a bed of fluffy rice.
How many grams of carbohydrates are in a serving?
There are 9.25 grams of carbohydrates per serving.
How much fiber is in the recipe?
The recipe contains 0.25 grams of fiber per serving.
Is there a gluten-free option for this recipe?
The recipe tags suggest it can be made gluten-free if the flour and soy sauce are replaced with gluten-free alternatives.
What style of cuisine is this recipe?
This recipe is categorized as Asian cuisine.
How many total ingredients are in this recipe?
There are 9 ingredients listed in the recipe.
How is the sauce thickened?
The sauce is created by combining soy sauce and sugar and cooking until dissolved, then tossing with the flour-dusted chicken.
Can I use regular flour if I don't have unbleached flour?
Yes, all-purpose flour can be used as a substitute for unbleached flour.
Is this a quick recipe to prepare?
Yes, it is tagged as a 'quick meal' and an 'easy recipe' suitable for fast preparation.