Description
Healthy Sesame Chicken is a nutritious and delicious dish that pairs tender chicken with vibrant vegetables and a rich sesame flavor. Perfect for meal prep or family dinners, this recipe is high in protein and fiber, making it a satisfying choice for those seeking health without sacrificing taste.
Ingredients
Scale
- 1 lb boneless, skinless chicken breasts
- 1/4 cup soy sauce
- 2 cloves garlic, minced
- 1 tablespoon fresh ginger, grated
- 1/2 cup whole wheat flour
- 1/4 cup sesame seeds
- 2 tablespoons olive oil
- 2 cups mixed vegetables (bell peppers, broccoli, carrots)
- 2 green onions, sliced
- Salt and pepper to taste
Instructions
- In a bowl, combine the chicken pieces with soy sauce, minced garlic, and grated ginger. Cover and refrigerate for at least 30 minutes.
- In a shallow dish, combine whole wheat flour and sesame seeds. Dredge each piece of marinated chicken in the flour mixture.
- Heat olive oil in a non-stick skillet over medium heat. Add the coated chicken pieces and cook until golden brown and crispy, about 5 minutes on each side.
- In the same skillet, add mixed vegetables and stir-fry until tender yet crisp, about 3-4 minutes. Toss vegetables with cooked chicken.
Notes
- Storage: Keep leftovers in an airtight container in the fridge for up to 3 days or freeze for up to 2 months.
- Serving suggestions: Enjoy over brown rice or quinoa, garnished with additional sesame seeds and sliced green onions.
- Substitutions: Use tamari for gluten-free options or swap chicken for turkey or tofu.
- Prep Time: 30 minutes
- Cook Time: 20 minutes
- Category: Main Course
- Method: Stovetop
- Cuisine: Asian
Nutrition
- Serving Size: 1 serving
- Calories: 350 Kcal
- Sugar: 4g
- Sodium: 700mg
- Fat: 12g
- Saturated Fat: 2g
- Unsaturated Fat: 8g
- Trans Fat: 0g
- Carbohydrates: 36g
- Fiber: 5g
- Protein: 30g
- Cholesterol: 70mg