Healthy Sesame Chicken

By mattantonino | March, 23, 2010 | 0 comments

I chose to shoot sesame chicken because, well let’s be honest, it’s delicious! I eat too much of it, though, and wanted something healthier. One reason I love food photography is my introduction to healthy versions of classics. This recipe allows you to eat all that yummy Chinese food at home. Let’s compare how this one stacks up to a personal favorite, PF Changs.

The PF Chang Sesame Chicken contains 535 calories, 15g of fat, 76 carbs and 39g of protein per serving.

This Healthy Sesame Chicken contains 457 calories, 6.5g of fat, 38 carbs and 59g of protein per serving.

80 fewer calories, less than half the fat, half the carbs and almost twice the protein makes this recipe a DEFINITE keeper! This is another recipe I adapted from my Biggest Loser Family Cookbook. This won’t crisp up like deep fried sesame chicken but it won’t kill you either.

Trivia: Syncretic dishes are meals that symbolize a particular cuisine, like Sesame Chicken does Chinese.

Healthy Sesame Chicken

The Read More link jumps to the recipe.


  • 1/2 cup all purpose flour
  • 1/4 tsp salt
  • 1/4 tsp black pepper
  • 4 boneless skinless chicken breast halves cut into 2×4 inch strips
  • 1/4 cup reduced sodium soy sauce
  • 1/4 cup sugar
  • 1/2 tsp dark sesame oil
  • 2 tbs sesame seeds
  • 1.5 cups basmati rice


  1. Combine the flour, salt and pepper in a gallon bag
  2. Toast sesame seeds in a small frying pan until brown.
  3. Add chicken slices, seal bag and shake well to coat.
  4. Coat a large nonstick skillet with nonstick spray and warm over medium high heat.
  5. Transfer chicken mix to skillet and cook until no longer pink (4-7 mins).
  6. Move the chicken to a mixing bowl.
  7. Reduce heat to medium and combine soy and sugar in the skillet.
  8. Add oil and remaining sesame seeds.
  9. Add chicken and rice. Toss and serve.
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