low calorie chicken
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Low Calorie Chicken Delight – Quick and Delicious

Are you searching for a low calorie chicken meal that’s both nutritious and easy to whip up? Look no further than the Easy Sesame Chicken recipe we’ve crafted for you. With its savory sesame sauce and juicy chicken pieces, it satisfies both your taste buds and nutritional needs. Perfect for those busy weeknights when you crave a healthy dinner that’s quick to prepare.

Ingredients List

ingredients image

  • 1 pound boneless skinless chicken breasts – a high-protein option that’s low in calories.
  • 2 tablespoons soy sauce – provides a savory depth; reduce sodium by opting for low-sodium soy sauce.
  • 1 tablespoon sesame oil – adds a nutty flavor; substitute with olive oil for more unsaturated fats.
  • 1 teaspoon garlic, minced – enhances flavor without adding extra calories.
  • 1 tablespoon sesame seeds – for texture and a mild, nutty taste.
  • Green onions, chopped for garnish – add a fresh, vibrant finish to the dish.

Timing

Preparation Time: 10 min

Cooking Time: 20 min

Total Time: 30 min

Step-by-Step Instructions

1. Prepare the Chicken

Slice the chicken breasts into bite-sized pieces for even cooking and easier eating.

2. Mix the Sauce

In a bowl, combine soy sauce, sesame oil, and minced garlic to create a simple yet flavorful sauce.

3. Cook the Chicken

Heat a skillet over medium heat. Add the chicken and cook until it’s browned on all sides.

4. Add the Sauce

Pour the prepared sauce over the chicken, stirring occasionally, and cook until the chicken is thoroughly cooked and infused with flavor, about 7-10 minutes.

5. Garnish and Serve

Sprinkle sesame seeds and chopped green onions over the chicken before serving to add a touch of freshness.

Nutritional Information

Per serving:

  • Calories: 176
  • Carbohydrates: 1.27g
  • Protein: 26.69g
  • Fat: 6.76g
  • Saturated Fat: 1.04g
  • Trans Fat: 0.01g
  • Cholesterol: 82mg
  • Sodium: 514mg
  • Sugar: 0.11g
  • Unsaturated Fat: 5.71g

Nutrition Information Source: Nutrition values are calculated per serving using data from USDA FoodData Central, the official U.S. government database for food composition. Values are approximate and may vary based on specific brands and preparation methods.

Healthier Alternatives for the Recipe

  • Swap sesame oil for olive oil to boost unsaturated fat content.
  • Use low-sodium soy sauce to decrease the dish’s sodium level.
  • Replace chicken breasts with tofu for a plant-based option.

Serving Suggestions

  • Serve with steamed brown rice for added fiber.
  • Pair with a side of mixed vegetables to enhance its nutritional value.
  • Enjoy with a simple salad for a light, yet satisfying meal.

Common Mistakes to Avoid

  • Overcooking the chicken – ensure it’s only cooked until just done to retain juiciness.
  • Not using enough seasoning – adjust to taste but stick to healthy amounts.
  • Skipping the garnish – green onions add a fresh flavor that enhances the dish.

Storing Tips for the Recipe

  • Keep leftovers in an airtight container in the fridge for up to 3 days.
  • Freeze cooked chicken in single portions for easy meal prep later.
  • Reheat gently in a skillet or microwave, adding a splash of water if needed to keep it moist.

Conclusion

This Easy Sesame Chicken is a delightful choice for anyone looking to maintain a low calorie chicken diet that doesn’t skimp on flavor. Quick to prepare and incredibly satisfying, it’s perfect for any night of the week. So why not try it today and add it to your collection of healthy meal prep recipes?

low calorie chicken

Easy Sesame Chicken

This simple dish features juicy chicken pieces coated in a savory sesame sauce, perfect for a quick weeknight dinner. Paired with rice, it's a high-protein, low-calorie delight!
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Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Course: Main Course
Cuisine: Asian
Calories: 176
Ingredients Method Notes

Ingredients
  

  • 1 pound boneless skinless chicken breasts
  • 2 tablespoons soy sauce
  • 1 tablespoon sesame oil
  • 1 teaspoon garlic, minced
  • 1 tablespoon sesame seeds
  • Green onions, chopped for garnish

Method
 

  1. Slice chicken into bite-sized pieces.
  2. In a bowl, mix soy sauce, sesame oil, and garlic.
  3. Heat a skillet over medium heat and add the chicken.
  4. Pour the sauce over the chicken and cook until chicken is cooked through, about 7-10 minutes.
  5. Sprinkle with sesame seeds and green onions before serving.

Notes

Nutrition Information Source: Data from USDA FoodData Central Values are approximate and may vary based on specific brands and preparation methods.

FAQs

  • Can I use chicken thighs instead of breasts? Yes, chicken thighs can add more flavor but will slightly increase the fat content.
  • What can I serve this chicken dish with? It’s delicious with rice, noodles, or a fresh green salad.
  • How do I ensure the chicken remains juicy? Avoid overcooking it and let it rest briefly before serving.

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