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Sesame Chicken

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We’re creating healthier versions of our favorite take-out orders like this classic Sesame Chicken

Start by slicing up cubes of chicken and sautéing them with salt, pepper, and a drizzle of olive oil until the chicken is golden brown. 

Next, sauté the onion, red bell pepper and celery with a little garlic until they are slightly crunchy before pouring over a decadent sauce of honey and sesame oil that pulls the dish together. 

Serve with a scoop of rice and a sprinkle of sesame seeds and dinner is served. 

By sautéing the chicken instead of frying it, this healthier recreation cuts out much of the oil, fat, and calories of a typical take-out Sesame Chicken meal.

Sesame Chicken

Prep Time10 mins
Cook Time20 mins
Total Time30 mins
Course: Main Course
Cuisine: Chinese
Servings: 2 servings
Calories: 493kcal

Ingredients

  • 12 oz chicken tenderloins
  • ¾ c yellow onion
  • ¾ c red bell pepper
  • ¾ c celery
  • 2 cloves garlic
  • 1 ½ tbsp low sodium soy sauce
  • 1 ½ tbsp honey
  • ½ tsp sesame oil
  • 1/3 c jasmine rice
  • ½ c scallions
  • 1 tbsp sesame seeds
  • 1 tbsp olive oil

Instructions

  • Slice the chicken into cubes and season with salt and pepper. Sauté in a pan over medium heat with a drizzle of olive oil for 15 minutes, until the chicken is cooked. Then take the sautéed chicken out of the pan and set aside.
  • Prep and chop the vegetables. Cook the rice by bringing the rice, a 2:1 ratio of water and a pinch of salt to a boil. Turn down to low and cook for 15 minutes.
  • After the chicken is done, sauté the onion, red bell pepper and celery in the pan over medium heat with the garlic and a sprinkle of salt and pepper for 5 minutes, until the vegetables are slightly al dente. While the vegetables are cooking, make the sauce by combining the soy sauce, honey, and sesame oil with a sprinkle of salt and pepper and sesame seeds. You may need to heat up the sauce in the microwave for a few seconds to loosen up the honey.
  • Next, add the cooked chicken back into the pan and pour the sauce over the chicken and the vegetables and sauté for a few minutes to heat up.
  • Plate the sesame chicken with a scoop of rice and top with the scallions and a sprinkle of sesame seeds.

Notes

Nutrition Facts Per Serving
  • Calories – 493 Calories
  • Protein – 46 grams
  • Carbohydrates – 51 grams
  • Fat – 12 grams
  • Nutrition Note – this meal was specifically designed and developed to promote a healthy weight with balanced macronutrients (37% protein, 40% carbs and 23% fat)

Written by John Chelsey, Nutriology Founder

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