Sesame Chicken And White Rice: Carb-Counting Made Easy

Sesame chicken is a popular dish in Chinese restaurants, often served with a side of fried rice, white rice, or brown rice. The nutritional value of this meal varies depending on the specific ingredients and preparation methods used. When served with white rice, sesame chicken contains a significant amount of carbohydrates. The total carb content can range from 26.3 grams to 88 grams, depending on the portion size and the specific recipe. The dish is also a good source of protein and fiber, while being lower in fat and calories compared to the fried rice option.

Sesame chicken with white rice: calories

The calorie count for sesame chicken with white rice varies depending on the ingredients used and the cooking methods. For example, the calorie count will differ if the chicken is roasted in the oven or deep-fried in oil.

A serving of nine pieces of sesame chicken has 554 calories, not including any sides. The calorie count for this serving size comes from 19% protein, 37% carbs, and 44% fat. Sesame chicken is made with breading, which makes the dish high in carbs. You'll get about 51 grams of carbs per serving of sesame chicken, with only 1 gram of fiber, or 5% of your daily value (DV).

When served with white rice, the calorie count for sesame chicken will increase. White rice is a good source of carbs, which provide energy. One source states that an original serving of sesame chicken with white rice from Pei Wei Asian Diner contains 1319 calories. The macronutrient breakdown is 57% carbs, 24% fat, and 20% protein.

Another source lists the calorie count for sesame chicken with rice (1 tray) as 560 calories. This option contains 88g total carbs, 86g net carbs, 11g fat, and 24g protein.

It's worth noting that sesame chicken is commonly served with fried rice, which adds to the fat and calorie content of the dish. However, you can lower the calories by serving it with white rice or brown rice instead of fried rice. Additionally, adding vegetables like broccoli, peas, and carrots can provide fiber, vitamins, and minerals while bulking up the meal without adding many extra calories.

Carbohydrates in sesame chicken

The number of carbohydrates in sesame chicken depends on the ingredients used, the cooking method, and whether it is served with fried rice or white rice. Sesame chicken is typically made with breading, which makes the dish high in carbs. One serving of sesame chicken without rice contains about 27 grams of carbohydrates. When served with white rice, the number of carbohydrates increases. For example, one tray of sesame chicken with rice contains 88 grams of total carbohydrates.

The macronutrient breakdown of sesame chicken with white rice is approximately 57% carbohydrates, 24% fat, and 20% protein. This means that carbohydrates make up a significant portion of the total calories in this dish. However, the nutritional value of sesame chicken can vary depending on whether it is made at home or ordered from a restaurant. Restaurant sesame chicken may have different ingredients and cooking methods, which can affect the carbohydrate content.

To reduce the number of carbohydrates in sesame chicken, some people choose to serve it with white rice or brown rice instead of fried rice. Fried rice adds extra fat and calories to the dish. By swapping to white or brown rice, the dish becomes lighter and lower in calories and fat. Additionally, roasting the chicken in the oven instead of frying it can also reduce the total fat content without compromising the protein in the dish.

When considering the carbohydrate content of sesame chicken, it is important to note that this dish also provides energy-supporting carbs and muscle-building protein. The breading in sesame chicken contributes to its high carbohydrate content, but it also provides a good amount of protein. There are about 27 grams of protein in a serving of sesame chicken, which is approximately 54% of the recommended daily value.

Overall, sesame chicken with white rice is a dish that contains a significant amount of carbohydrates. The specific number of carbohydrates can vary depending on the ingredients, cooking methods, and whether it is served with fried rice or white rice. By making some adjustments, such as choosing white or brown rice instead of fried rice, the carbohydrate and calorie content of the dish can be lowered.

Nutritional value of sesame chicken

The nutritional value of sesame chicken varies based on the ingredients used and whether it is served with fried rice or white rice. A serving of nine pieces of sesame chicken has 554 calories, 27 grams of fat, 5 grams of saturated fat, 51 grams of carbs, 1 gram of fibre, 30 grams of sugar, and 27 grams of protein. The dish is also high in cholesterol and sodium.

Sesame chicken is typically made by marinating chicken in soy sauce, sesame oil, and salt before deep-frying it. The chicken is then served with a sauce made from ginger, garlic, and sesame, and accompanied by white or brown rice. The breading and fried rice make the dish high in carbs and fat.

To reduce the calorie count and make the dish more nutritious, it is recommended to roast the chicken instead of frying it, bulk up the meal with vegetables, and serve it with white or brown rice instead of fried rice. This will lower the fat and calorie content without compromising on protein.

When served with white rice, sesame chicken has a higher proportion of carbs, contributing to 57% of the total macronutrients. The dish is still a good source of protein and fibre, providing 118% and 18% of the daily value, respectively.

Overall, sesame chicken can be a nutritious meal when prepared with certain considerations, such as adding vegetables and choosing healthier cooking methods. It offers energy-supporting carbs, muscle-building protein, and essential vitamins and minerals from the added vegetables.

Healthier alternatives to fried rice

Sesame chicken with white rice is a tasty dish, but it can be high in calories, fat, and carbs. A serving from Pei Wei Asian Diner contains 1319 calories, with a macronutrient breakdown of 57% carbs, 24% fat, and 20% protein. The chicken is typically deep-fried and served with a sauce containing oil, and the breading and rice also contribute to the high carb content.

White Rice or Brown Rice

White rice is comforting, familiar, and pairs well with many dishes, but it is high in refined carbs and low in fiber, leading to blood sugar spikes and hunger soon after eating. Brown rice is a healthier alternative to fried rice as it is less processed and has a lower glycemic index, which means it won't cause the same blood sugar spikes as white rice. It also has a higher fiber content, which aids digestion and makes you feel fuller for longer.

Quinoa

Quinoa is a gluten-free, protein-rich alternative to rice that contains all nine essential amino acids. It has a slightly nutty flavor and can be fluffy or firm, depending on how it's cooked. It's a great source of vitamins and minerals, including magnesium and iron.

Cauliflower Rice

Cauliflower rice is a low-carb, gluten-free, and high-fiber alternative to fried rice. It is also packed with vitamins and antioxidants. To cook, simply sauté some garlic, add mixed vegetables, stir-fry until tender, and then toss in the cauliflower rice. Cook for 3-4 minutes, scramble an egg on the side, and then mix it all together with some soy sauce.

Barley, Bulgur Wheat, and Millet

These grains are rich in fiber, which supports gut health and digestion. They provide more fiber and nutrients than white rice and are a lighter alternative to fried rice.

Healthy Homemade "Fried Rice"

If you want to stick with fried rice, you can make a healthier version at home. Use leftover rice or buy some prepared rice from the grocery store. Use a healthier cooking oil, like avocado oil, to scramble eggs and sauté vegetables. You can add traditional fried rice vegetables like green onions, shredded carrots, and garlic, or experiment with other veggies.

Protein content of sesame chicken

The protein content of sesame chicken varies depending on the recipe, the restaurant, and whether it is served with fried rice or white rice. Sesame chicken is typically made with chicken thighs or breasts that are marinated in soy sauce, sesame oil, and salt before being deep-fried. The soy sauce used in the marinade is high in sodium, so it is recommended to use low-sodium soy sauce or swap it for coconut aminos.

A serving of nine pieces of sesame chicken without rice contains 27 grams of protein, which is about 54% of the recommended daily value for this muscle-building nutrient. This option provides a decent amount of protein while also containing 51 grams of carbs and 27 grams of fat, including 5 grams of saturated fat.

When served with white rice, sesame chicken has a lower protein content as a percentage of the total dish. For example, the Pei Wei Asian Diner's sesame chicken with white rice contains 118% of the daily value of protein, but it makes up only 20% of the dish's macronutrient breakdown, while carbs make up 57%.

To increase the protein content of sesame chicken, one might consider using chicken breasts instead of thighs and adding vegetables such as broccoli, which will bulk up the meal without adding a lot of extra calories and fat. Roasting the chicken in the oven instead of frying it can also lower the fat content while preserving the protein.

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