• Sara Abdulmagid

Healthier Sesame Chicken & Veggies

Updated: Jul 29



Sesame chicken is normally a decadent take out meal, but who says you can't enjoy a healthier version that still satisfies that craving! You don't always have to have boring food in order to follow a nutritious diet, and this recipe proves exactly that!


A nutritious meal should be full of vegetables, and have a healthy amount of protein, fat and carbs. This recipe has exactly that, and tastes good too!


We all know protein is a necessary part of any diet, but do we know why our bodies need it? Much of our bodies are made of protein, like our muscles, hair and nails, and we need it in our diets in order for our body to grow and repair itself. This recipe's protein is chicken breast, which is a lean meat that is great for absorbing any flavours added to it!


The bok choy and red cabbage in this recipe are a great source of vitamins and calcium, are anti-inflammatory and stimulate detoxifying enzymes. They also add a tasty crunch to the dish for a variety of textures, and are colorful components, helping you to eat a rainbow of colors! They are also both part of the cabbage family, and are on the Environmental Working Groups' Clean 15 list, which means they are safe to buy from the grocery store without seeking out their organic counterparts as they are likely to be free from pesticides.


The sesame seeds are not only great for adding a delicious flavour, it also contains fiber which is great for a healthy digestive tract. It's recommended to serve this dish with brown rice, which is more nutritious than its white counterpart, as it contains whole grains which are full of fibers.


If you recreate this recipe, be sure to post it on Instagram and tag us @newyorkcitynutrition; we love to see you eating delicious, nutritious foods!


Healthier Sesame Chicken & Veggies


Preparation: 10 minutes

Cook: 15 minutes

Total: 25 minutes

Serves 2

Ingredients

  • 1 teaspoon sesame seeds

  • 2 tablespoons extra-virgin olive oil

  • ¼ teaspoon freshly grated ginger

  • 2 cloves garlic, minced

  • 2 skinless chicken breasts, diced

  • 1 cup red cabbage, shredded

  • 1 head Bok Choy, cleaned and chopped into small bits

  • ¼ cup chicken stock

  • Cilantro, to season

  • Himalayan pink salt

  • Fresh black pepper


Method

  1. Heat a pan on medium and add sesame seeds. Toast for 2 - 3 minutes, making sure to keep an eye on them so they don't burn. Once fragrant, take off the heat and set aside.

  2. Heat a wok or large pan over low heat and add the olive oil. Add the ginger and garlic; sauté for 1 - 2 minutes, or until fragrant and softened. Make sure the garlic does not brown or burn.

  3. Next, season your chicken with salt and pepper, then increase the heat to medium and add the chicken pieces to the pan, cooking for 3 - 5 mins. Don't move them around too much in order for them to brown. Flip halfway through for even cooking.

  4. Once chicken is cooked, turn the heat up to high and add the bok choy and shredded cabbage. Stir-fry using a scooping motion so the ginger, garlic, and oil are evenly distributed.

  5. Add the chicken stock and stir fry for another 2 minutes uncovered.

  6. Divide the dish into two servings and sprinkle each serving with cilantro and toasted sesame seeds. Enjoy!

Serving Suggestions

  • Serve with brown rice in order to make this a filling meal and get some fibre in, which is great for a healthy digestive tract and a balanced nutritious diet!

  • Feel free to add any other vegetables like broccoli, carrots, peppers or snap peas!


Remember, eating healthy doesn't have to look boring!


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