Oh my goodness, let me tell you about my obsession with high protein sesame chicken! It’s not just a meal; it’s a flavor explosion that makes my taste buds dance! Imagine tender chicken coated in a glossy, savory sesame sauce that’s just the right balance of sweet and salty. I still remember the first time I made this dish; I was trying to impress my friends at a dinner party, and wow, did it work! The aroma wafting through the kitchen had everyone asking, “What’s cooking?”
This dish is not only delicious but also packs a protein punch—25 grams per serving! It’s perfect for those of us trying to eat healthier without sacrificing flavor. I love whipping up this dish on a busy weeknight because it’s quick and easy to prepare, and trust me, once you try it, you’ll want to make it again and again! So, let’s dive into the details of how to make this delightful dish!
Ingredients List
Here’s what you’ll need to create your very own high protein sesame chicken. Each ingredient plays a vital role in building that delicious flavor. Let’s make sure we have everything ready before we get cooking!
- 1 lb chicken breast, diced: This is the star of the dish! I prefer using fresh chicken breasts for a tender texture, but you can use frozen if that’s what you have on hand. Just make sure to thaw it properly!
- 2 tablespoons sesame oil: This oil adds a delightful nutty flavor that’s essential for that authentic taste. Don’t skip this one!
- 3 tablespoons soy sauce: Choose either regular or low-sodium, depending on your preference. It gives that savory umami kick.
- 2 tablespoons honey: This is where the sweetness comes into play. You can adjust the amount based on how sweet you like your sauce!
- 2 tablespoons sesame seeds: These not only add crunch but also enhance the sesame flavor. Toast them lightly for an extra nutty aroma!
- 2 cloves garlic, minced: Fresh garlic elevates the dish with its robust flavor. I love that garlicky goodness!
- 1 teaspoon ginger, grated: Ginger adds a zing that complements the chicken beautifully. Fresh ginger is best, but ground can work in a pinch!
- 1 tablespoon cornstarch: This helps thicken our sauce to that perfect consistency. A little goes a long way!
- Salt and pepper to taste: Always season your chicken well. It makes such a difference in flavor!
How to Prepare High Protein Sesame Chicken
Now that we’ve gathered all our ingredients, let’s get cooking! I promise, this is going to be a breeze. Just follow these steps, and you’ll have a delicious high protein sesame chicken on your table in no time!
Step-by-Step Instructions
- First off, heat 2 tablespoons of sesame oil in a large pan over medium heat. You want it hot enough to give that lovely sizzle when you add the chicken!
- Next, toss in the minced garlic and grated ginger. Sauté them for about 30 seconds until they’re fragrant. Oh, that smell is heavenly!
- Now, add in 1 lb of diced chicken breast. Season it generously with salt and pepper. Cook the chicken for around 5-7 minutes, stirring occasionally, until it’s nicely browned and cooked through.
- While the chicken is cooking, let’s prepare our sauce! In a bowl, mix together 3 tablespoons of soy sauce, 2 tablespoons of honey, and 1 tablespoon of cornstarch. This mixture is going to be the magic that ties everything together!
- Once the chicken is cooked, pour the sauce over it. Stir well to coat the chicken evenly. You’ll see it start to thicken almost immediately—so satisfying!
- Let it cook for another 2-3 minutes, stirring occasionally, until the sauce reaches your desired thickness. You’re almost there!
- Finally, sprinkle 2 tablespoons of sesame seeds on top just before serving. It adds that extra crunch and beautiful presentation!
And there you have it! Your high protein sesame chicken is ready to be devoured. Serve it hot with steamed vegetables or fluffy rice for a complete meal that’s sure to impress!
Nutritional Information
Alright, let’s talk numbers! It’s always good to know what we’re putting into our bodies, right? Here’s the estimated nutritional breakdown for one serving of my high protein sesame chicken:
- Calories: 250
- Protein: 25g
- Fat: 10g
- Saturated Fat: 1.5g
- Unsaturated Fat: 8.5g
- Trans Fat: 0g
- Carbohydrates: 20g
- Fiber: 1g
- Sugar: 10g
- Sodium: 600mg
- Cholesterol: 70mg
Keep in mind that these values are estimates and can vary based on the specific ingredients you choose and how you prepare the dish. But isn’t it amazing to know you’re getting a hearty portion of protein while enjoying such delicious flavors? It’s a win-win!
Why You’ll Love This Recipe
- Quick and Easy: With just 15 minutes of prep and 20 minutes of cooking, you can have a delicious meal on the table in under 35 minutes!
- High Protein Content: Each serving boasts a whopping 25 grams of protein, making it a fantastic option for anyone looking to boost their protein intake.
- Incredible Flavor: The combination of sesame oil, soy sauce, and honey creates a mouthwatering sauce that’s both sweet and savory.
- Customizable: Feel free to mix in your favorite vegetables or serve it over rice to make it your own!
- Healthy Option: This dish is low in fat and full of lean protein, perfect for a nutritious weeknight dinner.
- Crowd-Pleaser: It’s sure to impress family and friends, whether it’s a casual dinner or a special occasion!
Tips for Success
Now that you’re ready to tackle this high protein sesame chicken, here are some of my top tips to ensure everything turns out just right:
- Prep Ahead: Chop your chicken and mince the garlic and ginger in advance. This way, when it’s time to cook, you can move quickly and keep everything fresh!
- Don’t Rush the Sauté: Make sure to sauté the garlic and ginger just until fragrant. If you let them go too long, they can burn and turn bitter. Keep an eye on them!
- Use a Non-Stick Pan: This helps prevent sticking and makes clean-up a breeze. Plus, it ensures that your chicken gets that lovely sear without fuss.
- Adjust the Sauce: If you prefer a sweeter sauce, feel free to add a bit more honey. On the flip side, if you like it more savory, you can add an extra splash of soy sauce!
- Thickening Tips: If your sauce isn’t thickening to your liking, don’t hesitate to mix a little more cornstarch with water and add it to the pan. Just make sure to let it cook a minute longer to get that nice glossy finish!
- Garnish Generously: Don’t skimp on those sesame seeds! They add a fantastic crunch and a pop of flavor that really elevates the dish.
- Serve Fresh: This dish is best enjoyed right after cooking. If you let it sit, the chicken can become a bit soggy, so try to serve it immediately!
With these tips in your back pocket, you’re all set to make a truly delicious high protein sesame chicken that will have everyone coming back for seconds!
Variations
If you’re feeling adventurous or just want to mix things up a bit, here are some fun variations to try with your high protein sesame chicken! Each suggestion brings a new twist while keeping that delicious essence we love.
- Different Proteins: Swap out the chicken for tofu for a vegetarian version! Just make sure to press the tofu to remove excess moisture before cooking. You can also try shrimp or beef—both work beautifully with the sesame sauce!
- Veggie Power: Add a rainbow of veggies to your dish! Bell peppers, broccoli, snap peas, or carrots make fantastic additions. Stir-fry them before adding the chicken for a colorful and nutritious boost!
- Spicy Kick: If you love a little heat, add some red pepper flakes or a dash of sriracha to the sauce. It’ll give your sesame chicken a fiery twist that’ll have your taste buds tingling!
- Sweet and Savory: Instead of honey, try using maple syrup or agave nectar for a different sweetness profile. Each option brings its unique flavor to the sauce!
- Nutty Additions: Incorporate chopped peanuts or cashews just before serving for a delightful crunch. They add texture and a lovely nutty flavor that complements the sesame beautifully!
- Different Sauces: Experiment with different sauces like teriyaki or hoisin to switch up the flavor base. Just remember to adjust the sweetness accordingly, as some sauces can be sweeter than others.
- Citrus Twist: Add a splash of orange or lime juice to the sauce for a bright, zesty flavor. It pairs wonderfully with the sesame and gives the dish a refreshing lift!
Feel free to mix and match these ideas to create your perfect version of high protein sesame chicken. Cooking should be fun, so let your creativity shine!
Storage & Reheating Instructions
So, you’ve made a delicious batch of high protein sesame chicken, and now you have some leftovers (if you can resist the temptation to eat it all!). Here’s how to store and reheat it properly so that it stays just as tasty for your next meal.
First off, let the chicken cool down to room temperature before storing it. This helps prevent condensation in your container, which can make the chicken soggy. Once it’s cooled, transfer your sesame chicken to an airtight container. It’ll keep well in the refrigerator for up to 3 days. Just make sure to label it with the date so you know when you made it!
If you want to store it for longer, you can freeze it! Portion the chicken into freezer-safe containers or heavy-duty freezer bags. It should last up to 3 months in the freezer. When you’re ready to enjoy it again, just move it to the fridge to thaw overnight before reheating.
Now, onto reheating! The best way to warm it up is on the stovetop. Just place it in a skillet over medium heat, adding a splash of water or chicken broth to prevent it from drying out. Stir occasionally until it’s heated through, which should take about 5-7 minutes. You’ll want to make sure it’s hot all the way to the center.
If you’re in a hurry, you can also use a microwave. Place a serving in a microwave-safe dish, cover it with a damp paper towel (this keeps moisture in), and heat it in 30-second increments until it’s warmed to your liking. Just be careful not to overheat it, or it might get rubbery!
And that’s it! With these simple storage and reheating instructions, you can enjoy your high protein sesame chicken without losing any of that delicious flavor!
FAQ Section
Can I use chicken thighs instead of chicken breasts?
Absolutely! Chicken thighs will give you a richer flavor and juicier texture. Just remember to adjust the cooking time slightly since thighs can take a bit longer to cook through.
What can I serve with high protein sesame chicken?
I love serving it with steamed vegetables or fluffy rice. You could also pair it with quinoa or a fresh salad for a lighter meal. Whatever you choose, it’s all about balancing those flavors!
Can I make this dish gluten-free?
Yes! Just swap out the soy sauce for a gluten-free alternative like tamari, and you’re good to go. It’ll still be just as delicious!
How can I make this dish spicier?
If you’re a fan of heat, try adding some red pepper flakes or sriracha to the sauce. You can adjust the amount based on how spicy you like it!
Can I prepare the sauce ahead of time?
Definitely! You can mix the sauce ingredients together and store them in the fridge for up to a week. Just give it a good stir before adding it to the chicken when you’re ready to cook.
Can I use frozen chicken?
Sure! If you’re using frozen chicken, just make sure to thaw it completely before cooking. Thawing in the fridge overnight is the quickest and safest method.
How do I know when the chicken is fully cooked?
The chicken should be cooked until it reaches an internal temperature of 165°F (75°C). You can use a meat thermometer to check this, or make sure the chicken is no longer pink in the center.
Can I make this dish in advance for meal prep?
Yes! High protein sesame chicken is perfect for meal prep. Just store it in airtight containers in the fridge, and it should keep for about 3 days. Reheat it gently before serving!
What if I don’t have sesame oil?
If you don’t have sesame oil, you can substitute with another type of oil like vegetable or canola oil. It won’t have the same nutty flavor, but it’ll still work in a pinch!
high protein recipes are a great way to maintain a healthy diet while enjoying delicious meals.
High Protein Sesame Chicken: 25g of Pure Flavor Delight
- Total Time: 35 minutes
- Yield: 4 servings 1x
- Diet: Low Fat
Description
High protein sesame chicken is a delicious and nutritious dish that combines tender chicken with a savory sesame sauce.
Ingredients
- 1 lb chicken breast, diced
- 2 tablespoons sesame oil
- 3 tablespoons soy sauce
- 2 tablespoons honey
- 2 tablespoons sesame seeds
- 2 cloves garlic, minced
- 1 teaspoon ginger, grated
- 1 tablespoon cornstarch
- Salt and pepper to taste
Instructions
- Heat sesame oil in a pan over medium heat.
- Add garlic and ginger, sauté until fragrant.
- Add chicken, season with salt and pepper, and cook until browned.
- In a bowl, mix soy sauce, honey, and cornstarch.
- Pour sauce over chicken and stir to coat.
- Cook until the sauce thickens.
- Sprinkle sesame seeds before serving.
Notes
- Serve with steamed vegetables or rice.
- Adjust sweetness by altering honey amount.
- Use low-sodium soy sauce for a healthier option.
- Prep Time: 15 minutes
- Cook Time: 20 minutes
- Category: Main Dish
- Method: Stovetop
- Cuisine: Asian
Nutrition
- Serving Size: 1 serving
- Calories: 250
- Sugar: 10g
- Sodium: 600mg
- Fat: 10g
- Saturated Fat: 1.5g
- Unsaturated Fat: 8.5g
- Trans Fat: 0g
- Carbohydrates: 20g
- Fiber: 1g
- Protein: 25g
- Cholesterol: 70mg
Keywords: high protein sesame chicken
