Lean Sesame Chicken with Edamame
A lighter sesame chicken packed with protein and paired with edamame
Prep 15 min
Cook 15 min
Total 30 min
Serves 4
This lean sesame chicken recipe offers a lighter take on a classic favorite, featuring a flavorful yet reduced-sodium sauce. Paired with protein-packed edamame, it’s designed to provide over 30 grams of protein per serving, ideal for muscle recovery and satiety.
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Ingredients
- 1/4 cup low-sodium soy sauce
- 1/4 cup water
- 1 tsp toasted sesame oil
- 2 Tbsp brown sugar
- 1 Tbsp rice vinegar
- 1 tsp fresh ginger, grated
- 2 garlic cloves, minced
- 1/2 Tbsp cornstarch
- 1 Tbsp sesame seeds
- 2 Tbsp cooking oil (canola or vegetable)
- 1 lb boneless skinless chicken thighs (trimmed of excess fat)
- 1 large egg
- 2 Tbsp cornstarch
- 1 pinch salt
- 1 pinch black pepper
- 2 cups edamame (shelled, cooked) (steamed or boiled)
- 2 green onions (thinly sliced)
Instructions
- Mix the soy sauce, water, toasted sesame oil, brown sugar, rice vinegar, grated ginger, minced garlic, cornstarch, and sesame seeds in a bowl until smooth. Set this lighter sauce aside.
- In a separate large bowl, whisk together the egg, 2 tablespoons of cornstarch, salt, and pepper. Cut the trimmed chicken thighs into bite-sized pieces and coat thoroughly with the egg mixture.
- Heat the cooking oil in a large skillet over medium-high heat until shimmering. Arrange the coated chicken pieces in a single layer and cook undisturbed until the bottom is golden brown, about 3-4 minutes. Flip the chicken pieces carefully and cook until evenly golden and cooked through, about 4-5 more minutes.
- Pour the prepared sauce over the chicken and stir gently. Let the sauce simmer and thicken while coating the chicken, about 2-3 minutes. Remove from heat once thickened.
- Divide the cooked chicken among plates, serve with steamed edamame on the side, and garnish with sliced green onions.
Pro tip: Make sure the skillet is hot before adding chicken to get a nice golden crust without sticking.
Nutrition
This recipe works out to about 380 calories per serving. For the full breakdown, protein, carbs, and fat included, save it in the Forkful app: nutrition is calculated automatically from the ingredient list.
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