The Skinny Orange Sesame Chicken is a perfect balance of savory, tangy, and subtly sweet flavors. The crispy chicken coated in a luscious orange sesame sauce is simple yet delicious, making it an ideal weeknight dinner. The sesame seeds and green onions add a delightful crunch and freshness, elevating the dish’s texture and flavor profile.
This healthier version of a takeout favorite is lighter, with fewer calories but all the satisfying flavors you crave. Serve it over steamed rice or alongside sautéed vegetables for a well-rounded, wholesome meal. It’s quick to prepare, making it a great option for busy nights when you want something healthy and flavorful.
Full Recipe:
Ingredients:
- 1 lb boneless, skinless chicken breasts, cut into bite-sized pieces
- 1 tablespoon olive oil
- 1/4 cup orange juice (freshly squeezed)
- 2 tablespoons soy sauce (or coconut aminos for gluten-free)
- 1 tablespoon honey
- 1 tablespoon rice vinegar
- 1 teaspoon sesame oil
- 1 garlic clove, minced
- 1/2 teaspoon ginger, grated
- 2 teaspoons cornstarch (optional, for thicker sauce)
- 1 tablespoon sesame seeds
- 1/4 cup green onions, chopped (for garnish)
- Salt and pepper to taste
Directions:
- In a small bowl, whisk together orange juice, soy sauce, honey, rice vinegar, sesame oil, garlic, ginger, and cornstarch (if using). Set aside.
- Heat olive oil in a large skillet over medium heat. Add chicken pieces, season with salt and pepper, and cook for 5-7 minutes, or until browned and cooked through.
- Pour the orange sauce mixture into the skillet and stir to coat the chicken. Cook for another 2-3 minutes, allowing the sauce to thicken.
- Sprinkle sesame seeds and green onions over the chicken. Serve with steamed rice or vegetables.
Prep Time: 10 minutes | Cooking Time: 15 minutes | Total Time: 25 minutes | Kcal: 320 kcal | Servings: 4 servings
Orange sesame chicken is a popular dish that combines crispy chicken with a rich, tangy, and slightly sweet sauce. Traditionally, this dish is deep-fried and loaded with sugar, which can make it a bit too heavy. However, by creating a “skinny” version of the orange sesame chicken, we’ve managed to retain all of its bold flavors without the added calories and fat. This recipe is the perfect balance of healthy eating and delicious indulgence, and it’s a great choice for anyone looking to make healthier choices without sacrificing taste.
Origins and Background of Orange Sesame Chicken
The concept of orange chicken, particularly in American Chinese cuisine, has become iconic. It’s a dish that was popularized by Chinese-American restaurants in the United States, where sweet and tangy orange sauce is paired with crispy, deep-fried chicken. Over the years, it has been adapted in many ways to suit different tastes and dietary needs. The crispy chicken is often coated in a sauce made from orange juice, soy sauce, sugar, and sesame oil, then topped with sesame seeds to add texture and flavor.
While the original recipe is undoubtedly flavorful, it’s also high in fat and calories due to the deep-frying process. This lighter version, known as skinny orange sesame chicken, takes all the deliciousness of the original but uses healthier cooking techniques and ingredients to make it more suitable for those who are watching their calorie intake or prefer a lighter meal.
Why This Skinny Orange Sesame Chicken Is the Best
- Healthier Ingredients:
The traditional recipe calls for deep-frying chicken in a lot of oil, which significantly increases the fat content. In this skinny version, we use just a tablespoon of olive oil to pan-sear the chicken, keeping it lower in fat but still full of flavor. Additionally, we use natural sweeteners like honey, which is much healthier than refined sugar or corn syrup. The inclusion of fresh orange juice gives this dish its signature tangy and sweet flavor while providing a dose of vitamin C, an essential nutrient for immunity. - Lower in Calories:
The skinny version of this orange sesame chicken is a perfect choice for anyone looking to reduce their calorie intake without compromising taste. By omitting the deep frying and using lean chicken breast, we’ve reduced the overall fat and calorie content. This makes it a great option for those on a calorie-controlled diet or anyone looking for a healthier alternative to traditional takeout. - Quick and Easy:
One of the best aspects of this recipe is how quickly it comes together. Unlike traditional orange sesame chicken, which requires multiple steps and deep-frying, this version can be prepared in just 25 minutes. Whether you’re short on time or just don’t want to deal with the mess of frying, this dish is a convenient and hassle-free solution for a busy weeknight dinner. - Flavor-Packed and Satisfying:
Despite being lower in calories, this skinny orange sesame chicken doesn’t skimp on flavor. The orange sauce is made from scratch, combining orange juice, soy sauce, honey, rice vinegar, and sesame oil. These ingredients work together to create a balanced sauce that’s tangy, sweet, and slightly savory. The addition of sesame seeds and fresh green onions adds a nice crunch and an extra layer of flavor that makes the dish feel special and indulgent. - Customizable to Your Taste:
This recipe is highly customizable, allowing you to adjust the ingredients to suit your preferences or dietary restrictions. For example, you can easily make it gluten-free by swapping the soy sauce for coconut aminos. You can also make it spicier by adding red pepper flakes or chili paste to the sauce. If you’re not a fan of chicken breast, you can substitute it with chicken thighs or even tofu for a vegetarian version of this dish. - Packed with Protein:
Chicken breast is an excellent source of lean protein, which is essential for muscle building, repair, and overall health. By using chicken in this recipe, you’re adding a substantial amount of protein to your meal, making it both filling and nutritious. Protein also helps to keep you full longer, reducing the chances of overeating or snacking later on in the day. - Versatile and Meal Prep Friendly:
This recipe is perfect for meal prepping. You can make a big batch of the orange sesame chicken at the start of the week and store it in the fridge for easy lunches or dinners throughout the week. Pair it with steamed rice, quinoa, or a fresh salad for a complete meal that’s easy to reheat and enjoy on the go.
How to Serve Skinny Orange Sesame Chicken
This skinny orange sesame chicken is incredibly versatile and can be served with a variety of sides. It pairs beautifully with:
- Steamed Rice: A classic pairing that complements the sweet and savory sauce.
- Quinoa: For a healthier, protein-packed side that is gluten-free.
- Stir-Fried Vegetables: Add some colorful veggies like bell peppers, broccoli, and snap peas for a more filling meal that’s rich in vitamins and fiber.
- Salad: A light, crisp salad with a simple vinaigrette can help balance the richness of the chicken.
Health Benefits of Skinny Orange Sesame Chicken
- Lower in Fat and Calories: As mentioned earlier, this recipe uses olive oil to cook the chicken instead of deep-frying, which significantly cuts down on fat and calories. This makes it a great option for those watching their weight or trying to maintain a healthier lifestyle.
- Rich in Vitamin C: The freshly squeezed orange juice in the sauce provides a good dose of vitamin C, which is essential for immune health, skin health, and overall well-being. Vitamin C is also an antioxidant that helps fight oxidative stress in the body.
- Supports Muscle Health: The chicken breast in this recipe is an excellent source of lean protein, which is crucial for muscle health, repair, and growth. Protein also plays a role in maintaining healthy skin, hair, and nails.
- Antioxidants from Sesame Seeds: Sesame seeds are rich in antioxidants, which help protect the body against free radicals and promote overall health. They also provide healthy fats and a small amount of fiber, which supports digestive health.
- Balanced Flavors for Better Digestion: The ginger and garlic in the sauce not only add bold flavor but also have digestive benefits. Ginger is known to soothe the stomach, reduce nausea, and improve digestion, while garlic has anti-inflammatory properties that can support the immune system.
Conclusion
This Skinny Orange Sesame Chicken is a perfect example of how you can enjoy the flavors of a beloved dish while keeping it light and healthy. By using fresh ingredients, cooking techniques that avoid deep-frying, and adjusting the recipe to suit various dietary needs, this dish offers all the deliciousness of traditional orange sesame chicken without the guilt. Whether you’re cooking for yourself, your family, or a dinner party, this recipe will surely satisfy your cravings for something sweet, savory, and satisfying.