Tap to Read ➤

Sesame Chicken Nutrition Facts

Rutuja Jathar Feb 14, 2020
Sesame chicken is not only delicious, but easy to make too. This Story gives you the nutritional value of this tasty dish.

Did You Know?

Although called Chinese sesame seed chicken, this dish is not so popular in China. It is mainly favored in the United States and Europe.
An Asian-style dish, sesame chicken is made of boneless and battered chicken pieces, which are deep-fried and then coated with a red sauce and topped with toasted or untoasted sesame seeds.
The sauce usually consists of cornstarch, chicken broth, soy sauce, a hint of vinegar, and white sugar, which brings out the sweet flavor in this dish. Garnished with scallions, sesame chicken can be served alongside rice and boiled vegetables, like broccoli, for a wholesome meal.
In the healthier versions of sesame chicken, the chicken pieces are sautéed in less oil. This dish can be made even more healthy, yet scrumptious by using baked chicken instead deep-frying it.

Nutritional Content in Kashi (Steam Meal) Sesame Chicken

Nutrients and their quantities (per 100 gms) are as given below. (Source: USDA)
Water: 73.20 g
Energy: 110 kcal
Protein: 6.10 g
Total lipid (fat): 3.50 g
Carbohydrate, by difference: 15.70 g
Fiber, total dietary: 2.9 g
Sugars, total: 3 g
Calcium, Ca: 26 mg
Iron, Fe: 1 mg
Magnesium, Mg: 20 mg
Phosphorous, P: 56 mg
Potassium, K: 204 mg
Sodium, Na: 233 mg
Zinc, Zn: 0.40 mg
Thiamin: 0.090 mg
Riboflavin: 0.040 mg
Niacin: 0.60 mg
Vitamin B-6: 0.10 mg
Fatty acids, total saturated: 0.80 g
Fatty acids, total monounsaturated: 0.90 g
Fatty acids, total polyunsaturated: 0.90 g
Fatty acids, total trans: 0.0 g
Cholesterol: 11 mg
Sesame chicken contains high content of carbohydrates. However, if consumed in the right quantity, carbs are known to control body weight. The source of sodium in sesame chicken comes from the red sauce.

Chinese Sesame Chicken Recipe

Ingredients
  • Boneless chicken breasts, 3
  • Dark soy sauce, 1 cup (for sauce)
  • Regular soy sauce, 2 tbsp. (for marinade)
  • Sesame oil, 2 tbsp. (for sauce)
  • Vegetable oil, ½ tbsp. (for marinade)
  • Cooking wine or dry sherry, 1 tbsp. (for marinade)
  • Cornstarch, 2 tbsp. (for marinade)
  • Flour, 2 tbsp. (for marinade)
  • Baking soda and baking powder, ¼ tbsp. each (for marinade)
  • Chicken broth, 1 cup (for sauce)
  • Chili paste, 1 tsp. (for sauce)
  • Garlic, 1 clove
  • Vinegar, ⅛ cup (for sauce)
  • Toasted sesame seeds
  • Cornstarch, ¼ cup (for sauce)
  • Sugar, 1 cup (for sauce)
  • Water, 1 cup (for sauce and marinade)
For Garnishing: Chopped scallions
Preparation Time: 35 minutes
Cooking Time: 20 minutes
Serves: 3 - 4

Procedure

Make approximately 1-inch cubes of the chicken and toast the sesame seeds. Create marinade by using soy sauce, cooking wine, cornstarch, flour, vegetable oil, ½ cup water, baking powder, baking soda, and some drops of sesame oil. Now marinate the chicken pieces in it for approximately 20 minutes.
Prepare the sauce using ½ cup water, vinegar, chicken broth, cornstarch, dark soy sauce, sugar, sesame oil, chili paste, and minced garlic. Place all of these ingredients in a small cooking pot, and bring the mixture to boil.
Till the sauce gets prepared, deep-fry the chicken pieces until golden brown. Pour the hot sauce over the deep-fried chicken pieces, and sprinkle with generous amount of sesame seeds.
Talking about nutrition and health benefits, it is a great source of polyunsaturated and monounsaturated fats, but that is highly underrated due to the high amount of the saturated fats, high sugar levels, and absence of fiber in it. Sesame chicken also contains phenylalanine, which is an amino acid that's essential for the metabolism and well-being of a person. But, sautéed Chinese sesame chicken is more nutritional than the deep-fried version.