When it comes to finding meals that are both delicious and gentle on your stomach, it can be challenging to strike the right balance between flavor and comfort. This Easy + Healthy Sesame Chicken recipe is designed to be kind to your digestive system, while still satisfying your taste buds with the classic flavor of sesame chicken. Whether you’re looking for good meals for a sensitive stomach or simply want to enjoy a nutritious dinner with low sodium, this recipe fits the bill perfectly.
Why This Sesame Chicken Is Different
Traditional sesame chicken recipes often come loaded with high sodium levels and greasy frying methods, which can upset sensitive stomachs. In contrast, this version uses low-sodium soy sauce and skips the frying, making it a healthy dinner recipe that’s both easy on the stomach and packed with flavor.
Ingredients You’ll Need:
- 1 lb boneless, skinless chicken breasts, cut into bite-sized pieces
- 1 tbsp sesame oil
- 2 tbsp low-sodium soy sauce (or tamari for gluten-free)
- 1 tbsp honey (for a natural touch of sweetness)
- 1 tsp rice vinegar
- 1 tbsp sesame seeds
- 2 garlic cloves, minced
- ½ tsp fresh ginger, grated
- 1 tbsp cornstarch, mixed with 2 tbsp water (to thicken the sauce)
- Green onions for garnish (optional)
- Steamed broccoli or cauliflower rice as a side (optional, for added nutrition)
Instructions:
- Prepare the Chicken: In a non-stick pan, heat the sesame oil over medium heat. Add the chicken pieces and cook until browned and fully cooked, about 6-7 minutes. Remove from the pan and set aside.
- Make the Sauce: In the same pan, add the minced garlic and ginger, cooking for about 30 seconds until fragrant. Stir in the low-sodium soy sauce, honey, and rice vinegar. Let it simmer for 1-2 minutes.
- Thicken the Sauce: Slowly stir in the cornstarch mixture to the sauce. Allow the sauce to cook until it thickens to your desired consistency.
- Coat the Chicken: Return the cooked chicken to the pan and toss to coat evenly in the sauce. Let the chicken simmer in the sauce for an additional 2 minutes, allowing the flavors to meld.
- Garnish and Serve: Sprinkle the sesame seeds and green onions over the top. Serve with steamed broccoli or cauliflower rice for a balanced, low-carb meal that’s stomach-friendly and low in starch.
Why This Recipe Is Great for Sensitive Stomachs
This sesame chicken is a great option for anyone looking for meals easy on the stomach or suffering from digestive issues. Here’s why:
- Low in Sodium: By using low-sodium soy sauce, this recipe is suitable for those watching their salt intake, which is important for both heart health and stomach-friendly meals.
- No Frying: Skipping the frying process makes this dish gentler on your digestive system while cutting out unnecessary fats.
- Whole Ingredients: The fresh garlic, ginger, and sesame oil not only add flavor but also provide anti-inflammatory and digestive benefits, making it a good healthy dinner option for those with sensitive stomachs.
Healthy Sides to Pair With Your Sesame Chicken
For an extra healthy meal, pair your sesame chicken with sides that are easy on digestion. Some great options include:
- Steamed Broccoli: High in fiber and vitamins, broccoli is a great complement to the sesame chicken and helps aid digestion.
- Cauliflower Rice: A lower-carb alternative to traditional rice, cauliflower rice is gentle on the stomach and adds more nutrients to the meal.
- Zucchini Noodles: If you’re looking for a no-starch option, zucchini noodles (or “zoodles”) make a great low-calorie, high-fiber side.
Meal Prep Tip:
This recipe is perfect for those who like to plan ahead and prepare meals for the week. You can easily double the recipe and store portions in airtight containers for up to 3 days in the fridge. Paired with cauliflower rice or steamed veggies, you’ve got a healthy, balanced dinner ready to go. This makes it one of the best meal prep dinner ideas healthy eaters will love.
Why This Recipe Works for Various Diets:
- Low-Sodium Diet: If you’re on a low-sodium plan, this recipe uses low-sodium soy sauce and avoids any salty ingredients that are common in restaurant-style sesame chicken.
- Low-Carb and Starch-Free: By serving this dish with non-starchy sides like zucchini noodles or cauliflower rice, you can enjoy a healthy dinner recipe no starch.
- Sensitive Stomach: The absence of heavy oils and fried ingredients ensures this dish is light and won’t cause digestive discomfort, making it a perfect dinner for sensitive stomach.
Nutritional Benefits of Sesame Chicken
This low-sodium sesame chicken is packed with nutrition. Chicken breast is an excellent source of lean protein, which is essential for muscle growth and repair. Sesame oil contains healthy fats that support heart health, while garlic and ginger are known for their immune-boosting properties. With minimal added sugars and no unhealthy fats, this dish is a great choice for those aiming for a balanced, nutritious dinner.
Variations to Try:
- Spicy Sesame Chicken: Add a pinch of red pepper flakes to the sauce for a spicy kick.
- Gluten-Free Sesame Chicken: Swap soy sauce for tamari to make this dish gluten-free.
- Vegetarian Version: Swap out the chicken for tofu or tempeh to create a plant-based version that’s just as delicious and high in protein.
Conclusion:
This Easy + Healthy Sesame Chicken recipe is not only a delicious dinner option but also a versatile and stomach-friendly meal. With its low sodium content and gentle preparation, it’s perfect for anyone dealing with digestive issues or looking for a light, healthy dinner. Whether you’re cooking for yourself or meal prepping for the week, this dish offers a flavorful, nutritious, and simple dinner solution.
So, the next time you’re in the mood for something quick and healthy, give this chicken recipe a try—it’s bound to become a new favorite!