Are you looking for a delicious and nutritious meal to add to your weekly rotation? Look no further than sesame glazed chicken! One serving of this flavorful dish (weighing in at 255 g) contains just 330 calories, making it a healthy and filling option for lunch or dinner.

But it's not just low in calories - sesame glazed chicken is also packed with nutrients like protein, vitamin E, and selenium. Plus, the combination of soy sauce, honey, sesame oil, and ginger in the glaze gives it a deliciously savory-sweet flavor that's sure to satisfy your taste buds.

In this article, we'll take a closer look at the ingredients, nutrients, and health benefits of sesame glazed chicken, as well as explore different variations and serving suggestions to keep things interesting.

Easy Sesame Glazed Chicken Recipe

Looking for a simple and straightforward recipe? Here's one to try:

• 4 boneless, skinless chicken breasts
• 1/4 cup low-sodium soy sauce
• 1/4 cup honey
• 2 tbsp sesame oil
• 1 tbsp rice vinegar
• 2 cloves garlic, minced
• 1 tsp grated fresh ginger
• 1 tbsp cornstarch
• 1 tbsp water
• Sesame seeds and green onions for garnish (optional)

1. In a small bowl, whisk together the soy sauce, honey, sesame oil, rice vinegar, garlic, and ginger.
2. Place the chicken breasts in a large zip-top bag and pour the marinade over them. Seal the bag and refrigerate for at least 30 minutes, or up to 8 hours.
3. Preheat the oven to 375°F.
4. Remove the chicken from the marinade and place it on a baking sheet lined with foil. Bake for 25-30 minutes, or until cooked through.
5. In a small bowl, whisk together the cornstarch and water. In a small saucepan, heat up the remaining marinade over medium-high heat until it comes to a boil. Whisk in the cornstarch mixture and stir for 1-2 minutes, or until thickened.
6. Brush the glaze over the cooked chicken and garnish with sesame seeds and green onions, if desired.

Ingredients Used in Sesame Glazed Chicken

What makes this dish so flavorful and nutritious? Here are the main ingredients:

• Chicken breasts
• Soy sauce
• Honey
• Sesame oil
• Rice vinegar
• Garlic
• Ginger
• Cornstarch
• Water
• Sesame seeds (optional)
• Green onions (optional)

Nutrients in Sesame Glazed Chicken

In addition to being delicious, sesame glazed chicken is also loaded with nutrients that your body needs to stay healthy. Here's a breakdown of the main nutrients in each serving:

• calories: 330
• Protein: 38 g
• Fat: 13 g
• Carbohydrates: 18 g
• Sodium: 880 mg
• Vitamin E: 20% of the daily value (DV)
• Selenium: 60% of the DV
• Iron: 10% of the DV
• Vitamin B6: 25% of the DV
• Niacin: 40% of the DV
• Phosphorus: 30% of the DV
• Manganese: 25% of the DV

How to Make Sesame Glazed Chicken

Making sesame glazed chicken is easier than you might think! Here's a step-by-step guide to preparing this delicious dish:

1. Preheat the oven to 375°F.
2. In a small bowl, whisk together the soy sauce, honey, sesame oil, rice vinegar, garlic, and ginger.
3. Place the chicken breasts in a large zip-top bag and pour the marinade over them. Seal the bag and refrigerate for at least 30 minutes, or up to 8 hours.
4. Remove the chicken from the marinade and place it on a baking sheet lined with foil. Bake for 25-30 minutes, or until cooked through.
5. In a small bowl, whisk together the cornstarch and water. In a small saucepan, heat up the remaining marinade over medium-high heat until it comes to a boil. Whisk in the cornstarch mixture and stir for 1-2 minutes, or until thickened.
6. Brush the glaze over the cooked chicken and garnish with sesame seeds and green onions, if desired.

Different Ways to Prepare Sesame Glazed Chicken

If you want to mix things up, there are plenty of ways to tweak this recipe to your liking. Here are some suggestions:

• Try using boneless, skinless chicken thighs instead of breasts for a juicier and more flavorful result.
• Add some veggies to the marinade or serve them alongside the chicken for a more well-rounded meal. Some options include broccoli, red bell pepper, and onion.
• If you want a more pronounced sesame flavor, try adding a tablespoon or two of tahini (sesame paste) to the marinade.

Serving Suggestions for Sesame Glazed Chicken

Wondering what to serve alongside your sesame glazed chicken? Here are some ideas to get you started:

• White or brown rice
• Roasted or stir-fried veggies
• Asian slaw
• Spring rolls or egg rolls
• Miso soup
• Fortune cookies for a fun dessert!

Health Benefits of Sesame Glazed Chicken

In addition to being delicious, sesame glazed chicken also offers a number of potential health benefits. Here are just a few:

• High protein content helps keep you feeling full and satisfied, making it a good choice for weight management.
• Rich in vitamin E and selenium, both of which are powerful antioxidants that help protect your cells from damage.
• May help lower blood pressure and improve heart health thanks to the soy sauce, which contains flavonoids that have been shown to have a beneficial effect on cardiovascular health.

Variations of Sesame Glazed Chicken Recipe

If you want to switch things up even more, try experimenting with these variations on the classic recipe:

• Spicy sesame glazed chicken: Add a pinch (or more) of red pepper flakes or Sriracha to the marinade for some heat.
• Baked sesame glazed chicken wings: Use chicken wings instead of breasts, and bake them for about 30-35 minutes instead of 25-30.
• Teriyaki sesame glazed chicken: Swap out the soy sauce in the recipe for teriyaki sauce for a different flavor profile.

Marination Tips for Sesame Glazed Chicken

To get the most flavor out of your sesame glazed chicken, it's important to marinate it for the right amount of time. Here are some tips to keep in mind:

• Marinate the chicken for at least 30 minutes, but no more than 8 hours. If you marinate it for too long, the acid in the marinade can start to break down the proteins in the chicken and make it mushy.
• If you're short on time, prick the chicken all over with a fork before marinating to help the flavors penetrate more quickly.
• Make sure the chicken is evenly coated in the marinade by massaging the bag periodically while it's in the fridge.

Sesame Glazed Chicken - Perfect for Meal Prep

One great thing about sesame glazed chicken is that it holds up well as a meal prep option. Here's how to make sure it's ready to go for the week ahead:

• Make a big batch of sesame glazed chicken on the weekend and portion it out into meal prep containers for easy grab-and-go lunches or dinners.
• Pair it with some veggies and a healthy carb source like quinoa or brown rice for a balanced and satisfying meal.
• Store the chicken in the fridge for up to 4 days, or freeze it for longer-term storage.