Weight Watchers Sesame Chicken is a healthier take on the classic Chinese-American dish, offering the rich flavors of sesame and soy without the excess calories and fat typically found in restaurant versions. This recipe combines tender chicken pieces with a savory-sweet sauce, all topped with toasted sesame seeds for added texture and taste.
Ingredients:
- 1 pound boneless, skinless chicken breasts, cut into 2-inch pieces
- 2 tablespoons sesame seeds
- 1 tablespoon water
- 1 tablespoon reduced-sodium soy sauce
- 1 tablespoon maple syrup
- 1 tablespoon sherry (dry or sweet)
- 1 teaspoon fresh ginger, minced
- 1/2 teaspoon five-spice powder
- 2 tablespoons all-purpose flour
- 1/2 teaspoon table salt
- 1/4 teaspoon black pepper
- 2 teaspoons peanut oil
Instructions:
Toast the Sesame Seeds: In a large nonstick skillet over medium-high heat, add sesame seeds and cook until lightly toasted, shaking the pan frequently for about 2 to 3 minutes. Transfer seeds to a shallow dish and set aside.
Prepare the Sauce: In a small bowl, whisk together water, soy sauce, maple syrup, sherry, ginger, and five-spice powder. Set aside.
Coat the Chicken: In a shallow dish, combine flour, salt, and pepper. Add chicken pieces and turn to coat evenly. Shake off any excess flour.
Cook the Chicken: Heat peanut oil in the same nonstick skillet over medium-high heat. Add chicken and sauté until browned on all sides, approximately 5 minutes.
Add the Sauce: Pour the soy sauce mixture over the chicken. Cook until the sauce thickens and is almost evaporated, about 2 to 3 minutes more.
Finish and Serve: Dip each chicken piece into the toasted sesame seeds to coat. Serve immediately, drizzled with any remaining sauce from the pan.
Servings: This recipe yields 4 servings.
Nutritional Information (per serving):
- Calories: Approximately 198
- Total Fat: 8g
- Saturated Fat: 2g
- Cholesterol: 64mg
- Sodium: 585mg
- Carbohydrates: 6g
- Sugar: 4g
- Protein: 25g
Note: Nutritional values are approximate and can vary based on specific ingredients used.
Weight Watchers Points:
- PersonalPoints: 2-6
- BLUE Plan: 2
- GREEN Plan: 6
- PURPLE Plan: 3
- SmartPoints: 5
- PointsPlus: 6
Note: Points may vary based on individual plans and specific brands of ingredients used.
Tips:
Serving Suggestions: Pair this sesame chicken with steamed vegetables like broccoli or carrots, and a side of brown rice or cauliflower rice for a complete meal.
Ingredient Substitutions: If sherry is unavailable, dry white wine or rice vinegar can be used as substitutes.
Storage: Leftovers can be stored in an airtight container in the refrigerator for up to 3 days. Reheat gently on the stovetop or in the microwave to prevent the chicken from drying out.
Benefits:
This homemade sesame chicken offers a healthier alternative to takeout versions, allowing you to control the quality and quantity of ingredients. By pan-searing instead of deep-frying, the recipe reduces overall fat content while still delivering a flavorful dish. Incorporating lean protein and moderate portions supports weight management goals without sacrificing taste.
Frequently Asked Questions:
Can I use chicken thighs instead of breasts?
- Yes, boneless, skinless chicken thighs can be used. Keep in mind that thighs may have a slightly higher fat content and may alter the nutritional values and Weight Watchers points.
Is there a substitute for peanut oil?
- Yes, you can use canola oil or olive oil as alternatives. However, peanut oil adds a distinct flavor that complements the dish.
Can I make this recipe gluten-free?
- To make the recipe gluten-free, substitute all-purpose flour with a gluten-free flour blend and ensure that the soy sauce used is certified gluten-free.
How can I add more vegetables to this dish?
- You can incorporate vegetables like bell peppers, snap peas, or zucchini by sautéing them alongside the chicken or steaming them separately and mixing them in before serving.
By preparing this Weight Watchers Sesame Chicken at home, you can enjoy a delicious, healthier version of a classic favorite, tailored to fit your dietary preferences and wellness goals.