Smart Points For White Meat Sesame Chicken

Sesame chicken is a notoriously high-calorie and sugary dish, often deep-fried and covered in a thick sauce. However, there are healthier alternatives to this takeout classic, such as a Weight Watchers-friendly recipe that uses lean ground chicken and a lightened-up sesame sauce. This recipe is said to be much healthier than the Chinese restaurant version, yet equally delicious. The Weight Watchers Sesame Chicken recipe has different Smart Points values depending on the plan: 5 Smart Points per serving on GREEN, and 1 Smart Point per serving on BLUE/PURPLE (if using skinless, boneless chicken grounded chicken).

Sesame chicken made with lean ground chicken and a lightened-up sauce

Sesame chicken is a popular Chinese takeout dish, but it is often deep-fried and high in calories. However, there is a healthier alternative that uses lean ground chicken and a lightened-up sauce. This recipe is just as delicious as the traditional version and can be made in just 20 minutes using one pan.

To make the lightened-up sesame chicken, start by spraying a large skillet with nonstick cooking spray and heating it over medium heat. Add onion and cook for 3-4 minutes until softened, then add garlic and cook for another minute. For the garlic, you can use fresh garlic or garlic paste, which is usually found in the produce aisle. Next, add the ground chicken to the skillet and cook while breaking it up into small pieces until it is cooked through. You can use ground chicken with 8% fat or ground chicken "breast" which is leaner. Drain any drippings from the skillet and season the chicken with salt and pepper.

In a small bowl, combine chili sauce, soy sauce, zero-point brown sugar sweetener, and sesame oil. You can use chili garlic sauce, which is usually found near the soy sauce in the grocery store. For the sweetener, you can use a product like Lakanto Brown Monkfruit Sweetener, which can be found online and saves 15% with the promo code POUND15. Whisk the ingredients until they are well combined, then pour the sauce over the ground chicken and stir to combine.

In a separate small bowl, whisk together chicken broth and cornstarch until the cornstarch dissolves. Bring the mixture to a simmer and then add the cornstarch mixture, stirring until the sauce thickens, about 3-5 minutes. Finally, serve over your favorite rice, such as cauliflower, jasmine, brown, or white rice. Garnish with scallions and sesame seeds, and enjoy!

According to the WW app, this recipe has 5 smart points per serving for the GREEN plan and 1 smart point per serving for the BLUE/PURPLE plan when using skinless, boneless grounded chicken.

Served with rice and vegetables

Sesame chicken is a delicious dish that can be made healthier by serving it with steamed rice and vegetables. This is a great way to reduce the overall fat and calorie content of the meal, as fried rice and batter-dipped chicken can be high in calories, carbs, and fat.

When served with steamed rice and vegetables, sesame chicken becomes a more nutritious and well-rounded meal. The rice provides energy-supporting carbohydrates, while the vegetables add fiber, vitamins, and minerals. Broccoli, in particular, is a great option as it helps bulk up the meal without adding a significant amount of calories and fat.

To make the sesame chicken itself healthier, there are a few simple substitutions and techniques to consider. Firstly, instead of deep-frying the chicken, you can brown it in sesame oil to get that crispy "crunch" without the added calories. You can also reduce the amount of oil used and opt for a healthier variety like canola oil, which is rich in omega-3 and omega-6 fatty acids and helps to reduce cholesterol levels.

Additionally, you can use a sugar substitute or a zero-point brown sugar sweetener, such as Lakanto Brown monk fruit sweetener, to reduce the sugar content of the dish. The type of rice you choose also makes a difference; opting for steamed white or brown rice instead of fried rice will lower the overall calorie and fat intake.

By making these conscious choices and serving your sesame chicken with steamed rice and vegetables, you can enjoy a delicious and satisfying meal that aligns with your WW journey. Remember to use the WW app or recipe builder to calculate the exact Smart Points for your personalized plan.

Chicken with skin removed is considered a ZeroPoint food

Lean ground chicken with the skin removed is considered a ZeroPoint food. ZeroPoint foods are packed with vitamins, minerals, and other nutrients like fiber and protein. They are nutritional powerhouses that support feelings of fullness, helping you make the most of your Points Budget and lose weight without feeling hungry.

The Easy 20-Minute Ground Sesame Chicken recipe is made with lean ground chicken and a lightened-up sesame sauce. It is a healthy alternative to sesame chicken from a Chinese restaurant. The recipe includes zero-point brown sugar sweetener, chili sauce, soy sauce, and sesame oil. The chicken is served over rice and garnished with scallions and sesame seeds.

The recipe has 5 SmartPoints per serving on the GREEN plan and 1 SmartPoint per serving on the BLUE/PURPLE plan if skinless, boneless chicken is used.

ZeroPoint foods do not need to be weighed, measured, or tracked, and you can eat them in your usual portion sizes. However, it is important to note that once you add any ingredients with a Points value to a ZeroPoint food (such as oil, butter, dressings, or sauces), it will no longer be zero Points.

Chicken with the skin removed is a great option for a ZeroPoint food, providing flexibility while guiding you toward healthier eating habits.

WW sesame chicken recipe as a substitute for takeout

If you're craving Chinese takeout, this Weight Watchers sesame chicken recipe is a great lower-calorie option that can satisfy your cravings without the added inches to your waistline. This healthier version of sesame chicken is made in one pan and takes only 20 minutes to make. It's made with lean ground chicken and a lightened-up sesame sauce, making it a delicious and satisfying meal.

To make the Weight Watchers sesame chicken, start by marinating the chicken. Cut chicken breast into 1" pieces and place them in a bowl with kosher salt, white pepper, soy sauce, Shaoxing wine, grated garlic and ginger, and sesame oil. Marinate the chicken for at least one hour or overnight for the best results. The marinade adds flavour to the chicken and also helps the dredge stick before frying.

Next, create the sauce by combining light soy sauce, ketchup, chicken stock, sugar or a brown sugar substitute, honey, and sesame oil in a separate bowl. Mix until well combined and set aside. In another bowl, whisk together chicken broth and cornstarch until the cornstarch dissolves. Bring this mixture to a simmer and add it to the sauce, stirring until thickened.

Now, it's time to coat and fry the chicken. In a large bowl, combine flour, cornstarch, kosher salt, white pepper, and baking powder. Dredge the marinated chicken pieces in the flour and cornstarch mixture, shaking off any excess. Let the chicken rest on a rack for 10-15 minutes while you heat the oil. Heat oil in a heavy-bottomed pot or Dutch oven to 350F and fry the chicken in batches for 2-3 minutes until lightly golden.

Finally, combine the chicken and sauce. Spray a large skillet with nonstick cooking spray and heat over medium heat. Add onion and cook for 3 minutes or until softened, then add garlic and cook for another minute. Add the ground chicken to the skillet and cook while breaking it up into small pieces. Pour the sauce over the chicken and stir to combine.

Serve your Weight Watchers sesame chicken over your favourite rice, such as cauliflower, jasmine, brown, or white rice. Garnish with scallions and sesame seeds, and enjoy! This recipe is a delicious and healthier alternative to takeout, providing the same great flavours with fewer points and calories.

Sesame chicken is high in calories and sugar

Sesame chicken is a popular dish, but it is important to be aware of its nutritional content, especially if you are watching your calorie or sugar intake. The calorie count of sesame chicken can vary depending on the ingredients used and whether it is ordered from a restaurant or made at home. A serving of nine pieces of sesame chicken contains approximately 554 calories, excluding any sides such as fried rice. When paired with fried rice, the total calorie count can increase significantly, with the rice alone contributing an additional 238 calories.

The high calorie count of sesame chicken is partly due to the breading used, which also makes the dish high in carbohydrates. A single serving can contain around 51 grams of carbohydrates, with only 1 gram of fiber. In addition to being high in carbs, sesame chicken is also high in sugar. A serving of sesame chicken can contain up to 30 grams of sugar, which is 30% of the recommended daily value. The sugar content primarily comes from the sweet sauces used in the dish, such as the combination of chili sauce, soy sauce, and brown sugar sweetener.

While sesame chicken offers a decent amount of protein, providing about 27 grams per serving, it is important to note that it is also high in fat and cholesterol. A serving of sesame chicken contains approximately 27 grams of total fat, with 5 grams of saturated fat. This amounts to 35% of the recommended daily value for total fat and 23% for saturated fat. The dish is also high in sodium, with values ranging from 785 mg to 1,441 mg, depending on the ingredients and preparation methods.

To make sesame chicken a healthier option, consider making it at home, where you can control the ingredients and preparation methods. Instead of deep-frying the chicken, try roasting it in the oven to reduce the total fat content. You can also use low-sodium soy sauce or substitute it with coconut aminos. If you usually eat sesame chicken with fried rice, try swapping it out for white or brown rice to lower the overall calories and fat. Additionally, loading the dish with vegetables like broccoli can bulk up the meal without adding excessive calories and fat.

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