I am not really a big fan of Chinese food but give me some teriyaki or sesame chicken and I will chow down! Since we have been doing flexible eating I always try to find foods that are protein heavy since I’m always slacking with this macro. I decided to try and slim down sesame chicken and was utterly surprised when it turned out absolutely delicious! Better than that, it only takes 10 minutes to cook and each serving only comes out to 300 calories, 6.5g fat, 44g carbs, and 32g protein. Compare that to roughly 700-900 calories that are in a regular serving of sesame chicken and its a steal! Since everyone kept asking for the recipe I thought I would share it here so I have it handy for next time!
Healthy Sesame Chicken
2 cups of brown rice (I used instant)
1/2 cup unbleached flour
1/4 tsp salt
1/8 tsp ground black pepper
1lb of chicken breast diced
1/4 cup reduced sodium/lite soy sauce
1/4 cup sugar
1/2 tsp dark sesame oil
2 Tbsp sesame seeds
1. In a gallon sized ziploc bag, combine flour, salt, and pepper. Mix the ingredients around to even out the salt and pepper then add chicken and shake to coat.
2. Over medium-high heat, add chicken and olive oil(as needed) to a skillet and cook until no longer pink. Transfer to a side dish.
3. Reduce heat to medium and combine soy sauce, sesame oil, sesame seeds and sugar in skillet. Cook, stirring occasionally, until the sugar dissolves, takes about 30 seconds. Add chicken and toss to coat. Serve over rice.
Feel free to liven up the rice as well by adding scallions, carrots, peas, broccoli, or anything else you’d like. Next time I’ll definitely be adding in veggies!