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Calories in Sesame Chicken

Rimlee Bhuyan Feb 14, 2020
Sesame chicken is one of the most popular Chinese dish that is usually served with steamed rice and broccoli. However before you order this sumptuous entrée as your takeout dinner, it is best to know how many calories are there in it. To know about calories in sesame chicken and how it is prepared read this Story.
Chinese food is one of the most popular cuisine in the world and its appeal is universal. One of the main reasons that Chinese food is such a favorite among people is because of its sheer range of flavors and textures. From stir-fries, to steamed and braised dishes, there are a wide variety of cooking methods that are employed in Chinese cuisine. Perhaps one of the most popular entrée in Chinese food is sesame coated chicken. This main course is usually served with steamed white rice and steamed broccoli.
Sesame chicken is made by deep frying battered boneless chicken pieces usually chicken thighs. It is then topped with a thick rich gravy made with light soy sauce, sugar, cornstarch, sesame oil and Chinese cooking wine.
The dish is finished with a sprinkling of toasted sesame seeds. Calories in sesame chicken range from 260 - 500 depending on whether you are cooking it at home or ordering it from a restaurant. If you are cooking sesame chicken at home, the calories will vary widely depending on whether you are preparing it from scratch or just heating up a frozen dinner.
Again the brand of frozen food that you are using will have a bearing on the number of calories sesame chicken will contain. Given below is a table on sesame chicken calories for different brands of frozen sesame chicken.

Sesame Chicken Calories

Frozen Sesame Chicken Brand Calories Serving size (in grams)
Jenny Craig's Sesame Chicken 290 247
Stouffer's Sesame Chicken 510 444
Lean Cuisine Sesame Chicken 330 266
Healthy Choice Sesame Chicken 340 335
Calories in homemade sesame chicken will vary according to the ingredients that you choose to make it. Same is the case with ordering a takeout or dining out in a Chinese restaurant. But there are ways in which you can reduce the number of calories you consume.
If you are eating out and are ordering sesame chicken, a smart strategy will be to reduce the portion size by sharing it. Instead of the regular accompaniment of steamed white rice, ask for brown rice instead to make the meal more nutritious.

Low Calorie Sesame Chicken Recipe

As sesame chicken is crumbed and deep-fried and served with a soy and sugar based sauce, it is very high in calorie and fats. Given below is a recipe for a lighter version of sesame chicken ideal for people who want to watch their weight but do not want to compromise on flavor.
  • 1 boneless skinless chicken breast
  • 1 tablespoon sesame seeds, lightly toasted
  • 1 tablespoon low sodium soy sauce
  • 1 tablespoon peanut oil
  • ½ tablespoon freshly ground black pepper
  • ½ tablespoon cornstarch
  • ¼ teaspoon salt
  • 2 tablespoons honey
  • ¼ cup water
  • ¼ teaspoon sesame oil
First cut the skinless chicken breast into 1 inch cubes and set it aside. Heat a medium-sized pan and pour a tablespoon of peanut oil on the pan. Pan fry the chicken cubes until they are cooked through. In a bowl mix together honey, water, cornstarch, low sodium soy sauce and black pepper. Stir the mixture together with a fork until no lumps can be seen.
Pour this mixture over the cooked chicken in the pan and cook for a few minutes. When the sauce thickens add salt and sesame oil. Lastly add the toasted sesame seeds and cook for another 4 - 5 minutes until the sauce is coated over the chicken pieces. Serve immediately with steamed brown rice and steamed broccoli florets.
This version of sesame chicken contains 258 calories for 1 serving of 215 grams. Calories in sesame chicken that is cooked restaurant style or ordered from a one might be a bit on the high side. When you are preparing it at home, you can lower the number of calories in it by making some changes in the cooking method and also with the choice of condiments.