healthy sesame chicken


This is a lightened up version of the usual Chinese take out I used to devour in my younger years. This is pure proof that you can eat delicious and keep it healthy.   It was a fantastic dish that I would most definitely make again – like in a hurry on a week night – perfection.

The key ingredient is the tapioca starch/flour (same thing btw – it’s referred to both starch and flour).  It adds a virtual coat to the chicken and makes the sauce stick to the chicken.  I’m a big fan of the stuff.  If you don’t have it or are in need of a substitute, cornstarch does the same exact job.

Make it gluten free by subbing in Tamari for the soy sauce.

I served with white jasmine rice – its all I had on hand – and steamed asparagus.  Try with brown rice or quinoa or with broccoli.  All will be delicious and satisfying.


  • 3 tbs honey
  • 2 tbs low sodium soy sauce*
  • 1 large clove garlic, grated
  • 1 tbs sesame seeds
  • 2 egg whites
  • 1/4 cup tapioca starch/flour
  • 1.25 lbs chicken breasts, cut into chunks
  • sea salt
  • 1 tbs sesame oil (+more)
  • 3 scallions, finely chopped


In a small bowl, combine the honey, soy sauce, garlic and sesame seeds – set aside.

In a large bowl, whisk the egg whites and tapioca flour.  Add the chicken chunks and salt to taste and toss to coat.

In a large non stick skillet, heat 1 tbs sesame oil on medium high.  Add half of the chicken chunks and cook on low heat, stirring constantly, until cooked through – about 6-8 minutes.  Place cooked chicken in a plate.  Heat another 1 tbs sesame oil in the skillet and cook the second batch of the chicken.  Return all chicken to skillet and add the sauce and the scallions.  Toss all to coat.

Yields 4 servings.

*Use Tamari Sauce instead of Soy Sauce to make this dish Gluten Free.

…delicious happens


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