Healthy Sesame Chicken Spicy and Juicy Recipe

Sesame chicken is a beloved dish that features crispy, golden chicken pieces coated in a sweet and savory sauce, often topped with sesame seeds for an added crunch. While traditional sesame chicken is delicious, it tends to be fried in a lot of oil and is high in sugar. This healthier version aims to maintain the core flavors while using more nutritious ingredients and lighter cooking techniques.

In this recipe, we’ll keep the chicken juicy, enhance the flavor with a spicy kick, and retain the iconic sesame coating, but we’ll bake or pan-sear the chicken instead of deep-frying it. Additionally, we’ll create a spicy sauce that balances heat, sweetness, and umami, making the dish both delicious and satisfying.

Introduction to Healthy Sesame Chicken

What Makes Sesame Chicken Healthy?

The traditional version of sesame chicken is often deep-fried, which contributes to high calorie content and excessive oil. The sauce also tends to be sugary, which adds unnecessary carbohydrates. To make the dish healthier, we’ll focus on using lean protein, reducing the oil, and replacing the traditional sugary sauce with a lighter, more flavorful version that still satisfies those cravings.

By opting for skinless chicken breast or thighs, using a healthier cooking method like baking or pan-searing, and making a homemade sauce, we can create a dish that is just as juicy and flavorful, but with significantly fewer calories and more nutrients.

Health Benefits of Key Ingredients

• Chicken: A lean source of protein that helps with muscle building and repair. Skinless chicken breast, in particular, is low in fat and high in protein.
• Sesame Seeds: Rich in healthy fats (like monounsaturated fats), fiber, and protein, sesame seeds also contain antioxidants like sesamin, which may help lower cholesterol.
• Garlic and Ginger: Both garlic and ginger are anti-inflammatory and may help boost metabolism, digestion, and immune function.
• Chili Pepper: Capsaicin, the compound responsible for the spiciness in chili peppers, can increase metabolism and improve fat burning.

Ingredients and Substitutions

To make a truly healthy version of sesame chicken, we need to focus on using whole, unprocessed ingredients. Here’s the breakdown:

Chicken and Protein Options

• Boneless, Skinless Chicken Breasts: These are a lean source of protein and work great for this dish. Chicken breast is low in fat, especially when you remove the skin.
• Chicken Thighs (Optional): If you prefer dark meat, chicken thighs offer more flavor but are slightly higher in fat. If you go with thighs, consider trimming excess fat.
• Tofu (Vegan Option): For a vegetarian alternative, use firm tofu. Press the tofu to remove excess moisture, then cut it into cubes or slices.
• Shrimp (Alternative Protein): Shrimp is a lighter protein option that can replace chicken. It cooks quickly and has a subtle flavor that complements the spicy sauce.

The Spice Blend

To make the sauce spicy yet balanced, we need a combination of ingredients that enhance the heat while bringing in depth of flavor. Here are the core ingredients:

• Red Chili Flakes: These will provide the spice kick. You can adjust the amount based on how spicy you want the dish.
• Sriracha: A popular hot sauce that adds both heat and a slight sweetness.
• Fresh Ginger: Grated ginger provides a warm, spicy note that pairs beautifully with the garlic and chili.

Sesame Seeds and Their Role

Sesame seeds are essential in sesame chicken, contributing to both the texture and flavor. Their nutty crunch adds a contrast to the tender chicken. For a healthier dish, we’ll use:

• Toasted Sesame Seeds: These are often used in the dish to give that nutty crunch. Toasting them beforehand intensifies the flavor.
• Black Sesame Seeds (Optional): Adding black sesame seeds can give the dish a more unique, visual appeal and an extra depth of flavor.

Sauce Ingredients and Healthier Substitutes

The sauce is where the magic happens. Here are the ingredients we’ll use, along with healthy swaps for common ingredients found in traditional recipes:

• Low-Sodium Soy Sauce or Tamari: This is the base for the savory umami flavor. Using a low-sodium version helps reduce the salt content.
• Honey or Maple Syrup: Instead of refined sugar, we’ll use natural sweeteners like honey or maple syrup, which have a lower glycemic index and provide more nutrients.
• Rice Vinegar: Adds acidity to balance the sweetness and savory flavors. It’s a common ingredient in many Asian dishes.
• Garlic: Minced or grated, garlic will add aromatic depth to the sauce.
• Cornstarch or Arrowroot Powder: A thickener to give the sauce a glossy finish, without the need for excess sugar or oils.

Preparing the Chicken

Cutting and Marinating the Chicken

Start by cutting the chicken into bite-sized cubes or strips. This helps ensure that the chicken cooks evenly and absorbs the marinade flavors better.

• Tip: If you’re using chicken breasts, it’s best to slice them against the grain to prevent the meat from being tough. If using chicken thighs, you may want to remove any extra fat before cutting them into smaller pieces.

Marinade: Marinating the chicken is essential for flavor and juiciness. A simple marinade of soy sauce, garlic, and a touch of sesame oil will infuse the chicken with flavor. Let it sit for at least 15-30 minutes for best results.

• Optional: Add a teaspoon of grated ginger and a pinch of chili flakes for extra flavor.

Healthier Cooking Methods: Baking vs. Frying

Rather than deep-frying the chicken, which adds unnecessary oil, we can bake or pan-sear the chicken for a much healthier result. Both methods preserve the flavor and juiciness of the chicken without excess calories.

1. Baking: Preheat your oven to 400°F (200°C). Place the marinated chicken on a baking sheet lined with parchment paper. Bake for about 20-25 minutes or until the chicken is golden brown and cooked through. To get extra crispiness, broil the chicken for the last 2-3 minutes of cooking.
2. Pan-Seared: Heat a non-stick skillet over medium-high heat and add a teaspoon of oil. Sear the chicken in batches for 4-5 minutes per side until golden brown and cooked through. This method will give you crispy edges without the need for deep frying.

Making the Spicy Sesame Sauce

The sauce is what truly defines sesame chicken. Here’s how to make it:

The Key Flavors in the Sauce

• Soy Sauce (or Tamari): The salty, umami flavor foundation.
• Honey: Adds sweetness and helps balance the heat.
• Rice Vinegar: Provides acidity, which is key to balancing the other flavors.
• Chili Paste/Sriracha: Adds the spicy kick that gives the dish its signature heat.
• Garlic & Ginger: These aromatics bring warmth and depth to the sauce.

Adjusting Heat: Balancing Spicy and Sweet

If you prefer a spicier dish, feel free to increase the amount of chili paste or sriracha in the sauce. You can also add a fresh chili pepper to enhance the heat. Conversely, if you want a milder dish, reduce the amount of chili paste or use a mild sriracha sauce.

How to Thicken the Sauce Without Cornstarch

Cornstarch is often used in traditional sesame chicken to thicken the sauce, but if you’re avoiding it, arrowroot powder is a great alternative. You can also reduce the sauce over low heat to achieve a thicker consistency. Simply simmer the sauce until it reaches your desired thickness.

Assembling the Dish

Once the chicken is cooked, it’s time to combine everything.

1. Coating the Chicken: After baking or searing, toss the chicken pieces in the spicy sesame sauce until well coated.
2. Garnishing with Sesame Seeds: Sprinkle toasted sesame seeds over the top of the chicken for a nutty crunch. You can also garnish with chopped green onions or cilantro for added freshness.

Serving Suggestions

This sesame chicken pairs well with a variety of sides:

• Vegetables: Steamed broccoli, sautéed spinach, or stir-fried bell peppers and onions.
• Rice: Serve with brown rice, quinoa, or cauliflower rice for a low-carb option.
• Salad: A simple cucumber and avocado salad can balance the spiciness of the chicken.

Variations and Customizations

1. Different Protein Options: As mentioned, you can substitute chicken with shrimp, tofu, or even tempeh for a vegan option.
2. Modifying Spice Levels: Adjust the amount of chili flakes or sriracha to fit your personal spice tolerance.
3. Low-Carb Variations: Serve the chicken over a bed of sautéed zucchini noodles (zoodles) or cauliflower rice for a low-carb alternative to traditional rice.

Conclusion

This healthy sesame chicken recipe captures all the flavors of the traditional dish while lightening it up with healthier ingredients and cooking methods. By baking or pan-searing the chicken, using a flavorful homemade sauce with natural sweeteners, and serving it with nutritious sides, you can enjoy a delicious, spicy, and juicy dish that’s good for your health and satisfying to your taste buds.

Tips and Tricks for Success

While the recipe itself is relatively straightforward, a few key tips and tricks can ensure your Healthy Sesame Chicken turns out perfect every time. Here are some additional details to consider:

1. Getting the Chicken Crispy Without Frying

One of the most challenging parts of making a healthier sesame chicken is achieving the crispy texture without frying the chicken in tons of oil. There are a few methods you can use to help the chicken achieve a crispy exterior:

• Use Cornstarch or Arrowroot Powder: After marinating the chicken, lightly toss it in a bit of cornstarch or arrowroot powder before cooking. This creates a thin crispy coating on the outside, making it resemble the texture of deep-fried chicken.
• Oven-Baked Method: If you’re using the oven, place the marinated chicken on a wire rack over a baking sheet. This allows the hot air to circulate all around the chicken, ensuring an even crispiness. Spray the chicken lightly with olive oil or avocado oil before baking to help it crisp up.
• Pan-Seared: For pan-searing, choose a non-stick pan or cast iron skillet. Heat the pan to medium-high, add a small amount of oil (about 1-2 teaspoons), and then cook the chicken in batches, ensuring not to overcrowd the pan. This will help each piece cook evenly and crisp up.

2. Baking vs. Pan-Seared Chicken

When it comes to baking versus pan-searing the chicken, each method has its pros and cons:

• Baking: Baking the chicken is less hands-on and ensures even cooking. It also requires less oil, making it a healthier option. However, it may take longer to achieve the same level of crispiness as pan-searing, so you might need to broil the chicken for the last couple of minutes to add some color and texture.
• Pan-Searing: This method is faster and allows you to achieve a crispier exterior, but it requires more attention while cooking. The trick is to get the pan hot enough and avoid turning the chicken too soon, as it can stick to the pan.

3. Using a Meat Thermometer

To ensure the chicken is perfectly cooked and juicy, using a meat thermometer can help you avoid overcooking. The ideal internal temperature for cooked chicken is 165°F (74°C). Insert the thermometer into the thickest part of the chicken to check for doneness.

4. Avoiding Over-Saucing

While the spicy sesame sauce is delicious, it’s important not to overcoat the chicken. Just enough sauce to coat the chicken evenly will ensure the flavors shine without making the dish too soggy or heavy. You can serve any extra sauce on the side for dipping, if desired.

5. Toast the Sesame Seeds

Toasting the sesame seeds before adding them to the dish intensifies their nutty flavor and gives them an extra crunch. Simply place the sesame seeds in a dry skillet over medium heat, stirring occasionally, for about 3-4 minutes, or until they turn golden brown. You can toast the sesame seeds while the chicken is cooking, making it an efficient use of time.

Meal Prep and Leftover Tips

This Healthy Sesame Chicken recipe works great for meal prepping, as it stores well and can be reheated easily. Here’s how to maximize the leftovers and make your weekly meal prep a breeze:

1. Storage

Store the chicken in an airtight container in the refrigerator for up to 3-4 days. To keep the chicken from drying out, store the sauce separately and add it when you’re ready to reheat.

2. Reheating

The chicken can be reheated using several methods:

• Microwave: Place the chicken in a microwave-safe dish, add a small splash of water to keep it moist, and heat on medium heat for 1-2 minutes until warmed through.
• Oven: Preheat the oven to 350°F (175°C), place the chicken on a baking sheet, cover loosely with aluminum foil, and bake for 10-15 minutes, or until the chicken is heated through.
• Pan-Seared: For a crispy finish, you can reheat the chicken in a skillet over medium-high heat with a little bit of oil.

3. Freezing the Chicken

If you want to make a larger batch, freezing the sesame chicken is a great option. Here’s how to do it:

• Cooked Chicken: Freeze the chicken pieces in a single layer on a baking sheet first, so they don’t stick together. Once frozen, transfer the chicken into an airtight container or freezer bag. When ready to eat, simply thaw the chicken in the refrigerator overnight and reheat.
• Sauce: You can also freeze the sesame sauce separately. Allow it to cool completely, then store it in a freezer-safe container. When ready to use, defrost in the refrigerator and reheat on the stovetop.

4. Salads and Wraps

If you have leftover sesame chicken, it’s a great addition to salads or wraps. You can chop it up and toss it with leafy greens, vegetables, and a light dressing for a satisfying lunch. Alternatively, wrap the chicken in a whole-grain tortilla with some veggies for a quick and delicious sandwich.

Pairing Wine and Beverages

Finding the right drink to complement your Healthy Sesame Chicken can elevate the meal experience. Here are a few pairing ideas:

Wine Pairings

• White Wine: A light, crisp white wine like Sauvignon Blanc or Pinot Grigio works beautifully with sesame chicken. The acidity of these wines helps balance the sweetness and spiciness of the dish.
• Rosé: A dry rosé with its fruity, light profile can also complement the flavors of sesame chicken, offering a refreshing contrast to the rich, umami sauce.
• Sparkling Wine: A Brut Champagne or Prosecco can be an excellent choice, as the bubbles cleanse your palate between bites, making each taste feel fresh.

Non-Alcoholic Beverage Pairings

• Iced Green Tea: Green tea has a delicate flavor that pairs well with the spiciness of the sesame chicken. Iced green tea, lightly sweetened with honey or agave, provides a refreshing, light pairing.
• Coconut Water: The slightly sweet, mild flavor of coconut water can also be a great option for counteracting the heat of the dish while keeping the meal light and hydrating.
• Lemonade or Limeade: For something a bit tangier, a homemade lemonade or limeade (with minimal sugar) is a refreshing choice that complements the savory flavors of the sesame chicken.

Final Thoughts on Healthy Sesame Chicken

This Healthy Sesame Chicken recipe is a great example of how you can enjoy a beloved, flavorful dish while still keeping your health goals in mind. By using fresh, whole ingredients, opting for healthier cooking methods, and making a homemade, lighter sauce, you can transform a traditionally heavy and indulgent meal into a wholesome, satisfying one.

The key to success with this dish is balance. The spicy-sweet sesame sauce should enhance the flavor of the chicken without overwhelming it, and the choice of cooking method ensures the chicken stays juicy and tender. Additionally, the flexibility of the recipe allows for endless customization based on your dietary needs and preferences, making it suitable for everyone, from meat-eaters to vegetarians and even those following low-carb or keto diets.

Whether you’re preparing this for a weeknight dinner, a meal prep session, or a special occasion, this healthy version of sesame chicken will always be a hit. The crispy, juicy chicken, flavorful spicy sauce, and toasted sesame seeds provide the perfect balance of taste and texture, making it a dish that’s as satisfying as it is nutritious.

Frequently Asked Questions (FAQs)

1. Can I make this recipe gluten-free?

Yes, simply swap the soy sauce for tamari (a gluten-free soy sauce alternative). Ensure all other ingredients, such as the chili paste or hoisin sauce, are also gluten-free.

2. Can I use frozen chicken?

Frozen chicken can be used, but it’s best to thaw it first in the refrigerator overnight. Cooking frozen chicken directly can result in uneven cooking.

3. What can I use instead of honey or maple syrup?

If you’re looking for a sugar-free alternative, you can use stevia or monk fruit sweetener. Keep in mind that these sugar substitutes are often sweeter than honey, so adjust to taste.

4. Can I make this dish spicier?

Yes! To increase the heat, add extra chili flakes, sriracha, or even finely chopped jalapeños or Thai bird chilies to the sauce. Taste as you go to make sure the spiciness is to your liking.

5. Can I serve sesame chicken with a low-carb option instead of rice?

Yes, you can use zucchini noodles (zoodles), cauliflower rice, or shirataki noodles for a low-carb alternative to regular rice. They’ll soak up the delicious sauce while keeping the meal lighter.

Yield: 4

Healthy Sesame Chicken Spicy and Juicy Recipe

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The traditional version of sesame chicken is often deep-fried, which contributes to high calorie content and excessive oil. The sauce also tends to be sugary, which adds unnecessary carbohydrates. To make the dish healthier, we’ll focus on using lean protein, reducing the oil, and replacing the traditional sugary sauce with a lighter, more flavorful version that still satisfies those cravings.

Prep Time 15 minutes

Cook Time 25 minutes

Total Time 40 minutes

Ingredients

• For the Chicken:
• 1 lb (450g) boneless, skinless chicken breasts or thighs (thighs are juicier, but breasts work well too)
• 1 tbsp olive oil (for searing)
• 2 tbsp low-sodium soy sauce or tamari (for gluten-free option)
• 1 tsp rice vinegar (or apple cider vinegar)
• 1 tbsp cornstarch (or arrowroot powder for a paleo option)
• 1 tsp sesame oil
• Salt and pepper to taste
• For the Spicy Sesame Sauce:
• 2 tbsp sesame oil (preferably toasted for extra flavor)
• 2 tbsp low-sodium soy sauce or tamari
• 1 tbsp honey or maple syrup (for a healthier sweetener)
• 1-2 tbsp sriracha sauce (adjust to your spice preference)
• 1 tbsp rice vinegar (or apple cider vinegar)
• 1 tsp grated ginger (or 1/2 tsp ground ginger)
• 2 cloves garlic, minced
• 1 tsp sesame seeds (plus extra for garnish)
• 1/2 tsp chili flakes (optional, for extra heat)
• 1/2 cup water or chicken broth (to thin the sauce)
• For Garnish:
• 2-3 green onions, thinly sliced
• 1 tbsp toasted sesame seeds
• Red chili slices (optional for extra heat)

Instructions

1. Prepare the Chicken:

• Cut the chicken breasts or thighs into bite-sized chunks. Season with salt and pepper.
• In a medium bowl, combine the soy sauce, rice vinegar, cornstarch, and sesame oil. Toss the chicken pieces in this marinade and set aside for about 10 minutes. The cornstarch will help to create a nice, crispy texture on the chicken as it cooks.

2. Make the Spicy Sesame Sauce:

• In a small bowl, whisk together the sesame oil, soy sauce, honey, sriracha sauce, rice vinegar, ginger, garlic, and sesame seeds. Adjust the amount of sriracha to your spice tolerance.
• Add water or chicken broth to thin the sauce slightly, depending on how thick you prefer it. Set aside.

3. Cook the Chicken:

• Heat the olive oil in a large skillet or wok over medium-high heat. Once hot, add the marinated chicken pieces in a single layer. Cook for about 5-7 minutes, turning occasionally until the chicken is golden and cooked through. If using chicken breasts, make sure they are cooked to an internal temperature of 165°F (74°C).
• Remove the chicken from the skillet and set it aside.

4. Prepare the Sauce:

• In the same skillet, add a little more sesame oil if necessary. Pour in the spicy sesame sauce and bring it to a simmer. Cook for 2-3 minutes, stirring occasionally, until the sauce thickens slightly and becomes glossy.

5. Combine:

• Add the cooked chicken back into the skillet and toss it well in the sauce, making sure each piece is coated evenly. Let it simmer in the sauce for another 2-3 minutes to allow the flavors to meld together.

6. Serve:

• Transfer the chicken to a serving plate. Garnish with sliced green onions, toasted sesame seeds, and red chili slices if using.
• Serve with steamed broccoli, cauliflower rice, or a simple green salad for a complete, healthy meal.

Notes

Chicken Cuts:Chicken thighs will be juicier and more tender, but chicken breasts work perfectly well for this dish and offer a leaner option. If using chicken breasts, ensure that they are not overcooked to avoid dryness. You can also choose to cook the chicken whole and slice it later.

Sauce Adjustments:

Dairy-Free/Paleo Option:This recipe is already dairy-free and can be made paleo by ensuring you use coconut aminos in place of soy sauce and honey instead of maple syrup. Arrowroot powder can also be used instead of cornstarch for those avoiding grains.

Serving Ideas:

Make Ahead:The chicken and sauce can be cooked ahead of time and stored separately in the fridge for up to 3 days. Reheat them together in a skillet or microwave before serving.

Storage:Leftovers will keep in the refrigerator for 3-4 days. Reheat gently to avoid overcooking the chicken.

Flavor Variations: