Lighter Sesame Chicken

This Lighter Sesame Chicken dish has been a staple around our house for years and is truly one of our favorite chicken dishes.  It is easy to make, using ingredients you most likely already have at home.  The recipe also halves easily, making a nice dinner for 2.

The chicken is tossed in an egg white/cornstarch mixture before sauteing, yielding moist and tender meat.  The recipe makes enough sauce to coat the chicken, so you get the benefit of all the flavor without any excess.   This naturally makes it “lighter.”  The scallions are a delicious addition, rounding out the flavors beautifully.   Served over steamed broccoli and brown rice, you have a complete dinner that is healthy and delicious!

Lighter Sesame Chicken

Yield: 4 servings

Lighter Sesame Chicken

Ingredients

  • 2 tablespoons honey
  • 2 tablespoons low-sodium soy sauce
  • 2 tablespoons sesame seeds
  • 2 garlic cloves, minced (or grated)
  • 2 large egg whites
  • 1/4 cup cornstarch
  • 1 1/2 pounds boneless skinless chicken breast halves, cut in 2-inch chunks
  • Coarse salt and pepper
  • Cooking spray
  • 4 scallions, thinly sliced
  • 4 cups broccoli florets, steamed (for serving)
  • 3/4 cup brown rice, cooked according to package instructions (for serving)

Instructions

  1. In a medium bowl, combine honey, soy sauce, sesame seeds and garlic to make the sauce. Set aside.
  2. In a separate bowl, stir egg whites and cornstarch with a fork until combined. Add chicken and season with salt and pepper.
  3. Heat a non-stick skillet to medium-high and spray with cooking spray. Add chicken and cook for 6 to 8 minutes, turning occasionally, until golden brown. (Note: depending on your pan size, chicken may need to be cooked in batches).
  4. Add chicken to sauce mixture, add scallions and toss to coat. Serve with broccoli florets and brown rice, as desired.

Notes

I keep a carton of 100% egg whites on hand at all times for recipes like this. It's really convenient and you don't have to try to figure out how to use the yolk (or waste it!).

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Adapted from Everyday Food, December, 2007

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Comments

  1. We love sesame chicken in our house and I’ve pinned a few but yours looks so much healthier! I’ll have to give it a try.

  2. This sounds lovely – and it would make a perfect lunchtime treat!!

  3. It looks juicy and very tasty! :)

  4. Beautiful dish. And delicious, too~

  5. This sounds fantastic! My husband and I both love sesame chicken, and I’m always looking for lightened up dinner options.

  6. Delicious and healthy….I love sesame chicken :-)

  7. I’m a big fan of sesame chicken — a healthier version is very welcome. And you made it so pretty!

  8. Thank you for sharing this!! I love seasame chicken but don’t enjoy all the bad things in it. This is perfect!!

  9. What a great recipe! Sesame chicken is about the only Chinese food I can get my 6 year old to eat. Love this lightened up version for home!

  10. Oh can’t wait to try this!

  11. Oh, this looks delicious! I love this sort of dish…especially with broccoli and rice! Thanks!

  12. Looks lovely, and I am always happy to see lightened up versions of my favorite foods :)

  13. Love this- making it tonight for the family. Saw it on Pinterest. Thanks a bunch for sharing the recipe! Once I make it I will repost to my blog so everyone can check your site and recipes out!

  14. @Mary Grace (MGD)

    Hi Mary Grace, I hope you enjoy! I appreciate the link back. Thanks for stopping by!

  15. Just made this – amazing! I used whole eggs (too lazy) and sauteed chicken using a little sesame oil (I think I failed at making this light) and used quinoa instead of brown rice. So quick and easy!

  16. @Anonymous

    Sounds like delicious modifications! I bet the sesame oil added nice flavor.

  17. We made this last night- delicious. Thank you for making an otherwise fattening recipe lighter and healthier!

  18. Looks absolutely delicious!

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