Flexible Dieting Recipes

Sticky Sesame Seed Chicken

Hi guys! I have another great recipe coming to you today that I’ve been trying to perfect for the past few months. I really do love Chinese food, but I hate the amount of excess carbs and fats in traditional take out. So I set out to create a macro friendly sesame seed chicken recipe that was just as good as take out!

This took a lot of thinking and experimenting, seeing what would work to thicken up the sauce and give it that sticky thick coating that you see in Chinese restaurants without deep frying or oil frying the chicken.

I think I did pretty well with this one…

Ingredients
1 tbsp olive oil
6 tbsp all purpose flour
1 egg white (3 tbsp liquid egg white)
2 tbsp corn starch
4 tbsp ketchup
2 tbsp white vinegar
3 tbsp soy sauce
6 tbsp honey
1/2 tsp salt
1 tsp garlic powder
24 ounces boneless, skinless chicken breast
2 tbsp corn starch + 1 tbsp water

Directions
1. Place flour, corn starch and egg whites into three separate bowls.
2. Cut up chicken into small pieces and then dip into the egg white, then flour, then corn starch to coat.
3. In a wok or similar pan heat 1 tbsp olive oil over medium heat. Add chicken and cook, stirring frequently for about 5-10 minutes until cooked thoroughly.
4. Combine ketchup, vinegar, soy sauce, salt, garlic powder, and honey in a bowl and whisk until well combined.
5. Once chicken is done cooking, add sauce until the mixture boils, then reduce heat and let simmer.
6. Combine 2 tbsp corn starch and 1 tbsp water and mix until a liquid forms, add this to the sauce mixture and continue to stir until sauce thickens up.

Macros
Serving size: About 3.25 ounces of chicken
Calories: 292
Fat: 5 grams
Carbs: 33 grams
Fiber: 0 grams
Protein: 28 grams

– – – – –

I really thought this was going to be much harder than it actually was. The trick is the corn starch at the end mixed with the water. This thickens up the sauce and makes it stickier. It turned out great and was a huge success with my husband.

Sticky Sesame Seed Chicken

Let me know if you give it a try and how it turns out!

4 thoughts on “Sticky Sesame Seed Chicken”

  1. Are the macros listed for a cooked portion? i.e, 3.25oz of chicken after cooking? I know we normally weigh raw, but figured you might have put the portion size instead. Thanks!

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