Important Update: Calorie Count will be shutting down on March 15th. Please click here to read the announcement. Data export is available.

Lighter Sesame Chicken and Broccoli Recipe

Looking for an easy Lighter Sesame Chicken and Broccoli recipe? Learn how to make Lighter Sesame Chicken and Broccoli using healthy ingredients.


Submitted by bweebre

Makes 4 servings



Say "open sesame" to a Chinese-restaurant classic that's no longer a guilty pleasure. Chicken is sauteed in a little oil instead of deep fried. The less-sweet sauce has fewer calories than a standard recipe, and, nutritionally, brown rice beats white.

Recipe Ingredients for Lighter Sesame Chicken and Broccoli

3/4 cup brown rice
3 tablespoons honey
2 tablespoons sesame seeds
2 tablespoons soy sauce
1 garlic clove, finely chopped
2 large egg whites
1/4 cup cornstarch
1 1/2 pounds boneless, skinless chicken breast halves, cut into 2-inch chunks
1/4 tsp salt
1/4 tsp ground pepper
2 tablespoons vegetable oil, such as safflower
4 scallions, thinly sliced
1 1/2 pounds broccoli, cut into large florets, stems peeled and thinly sliced

Recipe Directions for Lighter Sesame Chicken and Broccoli

  1. Place a steamer basket in a large saucepan, and fill with 1 inch water; set aside for broccoli. Cook rice according to package instructions.

  2. Meanwhile, make sauce: In a small bowl, combine honey, sesame seeds, soy sauce, and garlic; set aside. In a large bowl, whisk together egg whites and cornstarch. Add chicken; season with salt and pepper, and toss to coat.

  3. In a large nonstick skillet, heat 1 tablespoon oil over medium-high. Add half the chicken; cook, turning occasionally, until golden and opaque throughout, 6 to 8 minutes. Transfer to a plate; repeat with remaining tablespoon oil and chicken. Return all the chicken to skillet; add reserved sauce and scallions, and toss to coat.

  4. Meanwhile, place saucepan with steamer basket over high heat; bring water to a boil. Add broccoli, and cook until crisp-tender, 4 to 6 minutes. Serve sesame chicken with broccoli and rice.

Categories

Main Dish, Asian

Nutrition Facts
Serving Size 451.6g
Amount Per Serving
Calories
693
Calories from Fat
210
% Daily Value*
Total Fat
23.3g
36%
Saturated Fat
5.4g
27%
Trans Fat
0.0g
Cholesterol
151mg
50%
Sodium
834mg
35%
Potassium
1166mg
33%
Total Carbohydrates
61.9g
21%
Dietary Fiber
6.8g
27%
Sugars
16.5g
Protein
60.2g
Vitamin A 26% Vitamin C 258%
Calcium 18% Iron 28%
* Based on a 2000 calorie diet

Nutritional details are an estimate and should only be used as a guide for approximation.
Legend

Fat
Protein
Carbs
Alcohol
Other

Calorie Breakdown
Nutrition Breakdown
Daily Values
Daily Values

Health Information

Nutrition Grade
96% confidence
A-
  Good points
  • High in niacin
  • High in selenium
  • Very high in vitamin C
  •  
    Join Calorie Count - It's Easy and Free!
    CREATE FREE ACCOUNT
    Advertisement