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Healthy Sesame Chicken Packed with Flavor and Nutrition

by on June 17, 2025

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If you crave a dish that’s both tasty and healthy, you’re in the right place! In this post, I’ll teach you how to whip up a delicious Healthy Sesame Chicken. With tender chicken, colorful veggies, and a zingy sauce, this meal is packed with flavor and nutrition. Plus, it’s quick to prepare, making it perfect for busy evenings. Let’s dive into the ingredients and get cooking!

- 1 lb boneless, skinless chicken breast - 2 tablespoons sesame oil - 3 tablespoons low-sodium soy sauce - 1 tablespoon honey or agave syrup - 1 tablespoon rice vinegar - 1 teaspoon fresh ginger - 2 cloves garlic - 1 cup broccoli florets - 1 bell pepper (any color) - 1 carrot, julienned - 1 tablespoon sesame seeds - 2 green onions - Cooked brown rice or quinoa for serving For this Healthy Sesame Chicken, I use simple and fresh ingredients. The chicken breast gives you lean protein. The sesame oil adds a rich flavor. Low-sodium soy sauce keeps it savory without too much salt. Honey or agave syrup gives a hint of sweetness. Next, I add some zing with rice vinegar, fresh ginger, and garlic. These ingredients not only enhance flavor but also boost health benefits. Broccoli florets add crunch and color. They are packed with vitamins. For the vegetables and garnish, I love to include a bell pepper and a carrot. They add sweetness and vibrant colors to the dish. Sesame seeds sprinkle on top for crunch, while green onions give a fresh finish. Serve this over brown rice or quinoa for a complete meal. This dish is not just tasty; it is also nutritious. You can feel good about serving it to your family. {{ingredient_image_2}} To start, gather your ingredients. In a medium mixing bowl, combine: - 2 tablespoons sesame oil - 3 tablespoons low-sodium soy sauce - 1 tablespoon honey or agave syrup - 1 tablespoon rice vinegar - 1 teaspoon fresh ginger, finely minced - 2 cloves garlic, finely minced Whisk these ingredients well. You want a smooth mix that coats the chicken nicely and adds great flavor. Now, take your 1 lb of boneless, skinless chicken breast, cut into bite-sized pieces. Add the chicken to the marinade. Make sure each piece is well-coated. Cover the bowl with plastic wrap. Let it marinate for at least 20 minutes at room temperature or up to 1 hour in the fridge. This helps the chicken soak up all those tasty flavors. Next, preheat a non-stick skillet over medium-high heat. Once hot, add the marinated chicken. Cook for about 5-7 minutes. Stir it occasionally until the chicken turns golden brown. Make sure the internal temperature reaches 165°F (75°C). After the chicken is cooked, add: - 1 cup broccoli florets - 1 sliced bell pepper (any color) - 1 julienned carrot Stir well to combine everything. Cook for another 5-6 minutes. You want the veggies to be tender but still crisp. If you wish, taste the stir-fry and add more soy sauce for extra flavor. Once done, remove from heat. Top the dish with sesame seeds and thinly sliced green onions. Serve it over brown rice or quinoa for a healthy meal. To make your Healthy Sesame Chicken even better, taste as you go. After cooking, check the soy sauce. You may want to add a splash more for extra flavor. Cook the chicken until it turns golden brown, which takes about 5-7 minutes. When you add the veggies, cook them for 5-6 minutes. They should be tender but still bright. You can choose honey or agave syrup for sweetness. Honey adds a richer taste, while agave is lighter. Adding extra veggies boosts nutrition. You can try snap peas, zucchini, or spinach. More veggies mean more vitamins and minerals in your dish. For a lovely look, serve the chicken in deep bowls. Top with sesame seeds for crunch. A lime wedge adds color and a zesty taste. You can squeeze it over the dish for a bright finish. These small touches make your meal look and taste amazing. Pro Tips Marination Magic: For deeper flavor, marinate the chicken for at least 1 hour in the refrigerator. This allows the marinade to penetrate the meat more thoroughly. Veggie Variety: Feel free to mix in other vegetables such as snap peas, zucchini, or mushrooms. This not only adds color but also enhances the nutritional profile of the dish. Perfectly Cooked Chicken: To ensure the chicken cooks evenly, make sure the pieces are cut to a uniform size. This helps them cook at the same rate, preventing any undercooked pieces. Serving Suggestions: Serve the dish with lime wedges for a zesty kick or top with crushed peanuts for added crunch and flavor. {{image_4}} You can enhance your Healthy Sesame Chicken with spices. Adding sriracha or chili flakes gives it a nice kick. Just a little can transform the dish. You can also try different oils or vinegars. For example, swapping sesame oil for garlic oil adds a new taste. Rice vinegar can be replaced with apple cider vinegar for a fruity twist. If you want to change things up, consider using tofu, shrimp, or tempeh. Each option brings its own flavor and texture. When using shrimp, cook it for about 3-4 minutes until pink. Tofu takes a little longer, about 6-8 minutes, to get a nice golden color. Adjust the cooking times to ensure everything is cooked perfectly. You can replace the vegetables to keep it exciting. Snap peas or zucchini work great in this recipe. They add crunch and color. If you want to add leafy greens, try spinach or kale. Toss them in during the last minute of cooking. This way, they stay bright and fresh but are still tender. To keep your Healthy Sesame Chicken fresh, store it in airtight containers. This helps prevent moisture loss and keeps flavors intact. Make sure to refrigerate leftovers within two hours of cooking. You can freeze portions too. Just use freezer-safe containers or bags. Label them with the date for easy tracking. When it’s time to enjoy leftovers, reheating properly is key. To keep the chicken juicy, use the stovetop. Heat on medium until warmed through, about 5-7 minutes. You can also use a microwave. Heat in short bursts of 1-2 minutes, stirring in between. If using the oven, set to 350°F (175°C) and heat for about 10-15 minutes. In the fridge, Healthy Sesame Chicken lasts about 3-4 days. Check for signs of spoilage. If you notice an off smell or change in color, it’s best to toss it. For frozen leftovers, consume within 2-3 months for the best taste. Always thaw in the fridge before reheating to ensure even cooking. This dish has about 350 calories per serving. The chicken breast provides lean protein. The vegetables add fiber and nutrients. The sesame oil and honey contribute healthy fats and natural sweetness. To break it down: - Chicken breast (1 lb): ~500 calories - Sesame oil (2 tbsp): ~120 calories - Low-sodium soy sauce (3 tbsp): ~30 calories - Honey (1 tbsp): ~60 calories - Vegetables: ~50 calories Total: ~350 calories per serving when divided into four portions. Yes, you can easily meal prep this dish. Start by cooking a larger batch. Once cooked, cool it down and divide it into portions. Store in airtight containers. Keep it in the fridge for up to four days. For longer storage, freeze it for up to three months. When you're ready to eat, just reheat. Add a splash of soy sauce for extra flavor. Yes, this recipe can be gluten-free. Use gluten-free soy sauce or tamari. Make sure to select brands that are certified gluten-free. The rest of the ingredients are naturally gluten-free. Enjoy this dish without worry if you have gluten sensitivities. This blog post covered the key steps to make healthy sesame chicken. You learned about the main ingredients, how to prepare and cook everything, plus tips for flavor and storage. Remember, you can swap proteins and veggies to suit your taste. Meal prepping this dish can save time and keep meals healthy. Enjoy experimenting with different flavors! With this guide, you now have the tools to create your own tasty version. Happy cooking!

Why I Love This Recipe

  1. Healthy Ingredients: This recipe uses lean chicken and an array of fresh vegetables, making it a nutritious choice for any meal.
  2. Quick and Easy:
  3. Flavorful Marinade: The combination of sesame oil, soy sauce, and ginger creates a deliciously rich marinade that elevates the dish.
  4. Versatile Serving: Pair it with brown rice or quinoa for a complete meal, or enjoy it on its own for a lighter option.

Ingredients

Main Ingredients

– 1 lb boneless, skinless chicken breast

– 2 tablespoons sesame oil

– 3 tablespoons low-sodium soy sauce

– 1 tablespoon honey or agave syrup

Additional Ingredients

– 1 tablespoon rice vinegar

– 1 teaspoon fresh ginger

– 2 cloves garlic

– 1 cup broccoli florets

Vegetables and Garnish

– 1 bell pepper (any color)

– 1 carrot, julienned

– 1 tablespoon sesame seeds

– 2 green onions

– Cooked brown rice or quinoa for serving

For this Healthy Sesame Chicken, I use simple and fresh ingredients. The chicken breast gives you lean protein. The sesame oil adds a rich flavor. Low-sodium soy sauce keeps it savory without too much salt. Honey or agave syrup gives a hint of sweetness.

Next, I add some zing with rice vinegar, fresh ginger, and garlic. These ingredients not only enhance flavor but also boost health benefits. Broccoli florets add crunch and color. They are packed with vitamins.

For the vegetables and garnish, I love to include a bell pepper and a carrot. They add sweetness and vibrant colors to the dish. Sesame seeds sprinkle on top for crunch, while green onions give a fresh finish. Serve this over brown rice or quinoa for a complete meal.

This dish is not just tasty; it is also nutritious. You can feel good about serving it to your family.

Step-by-Step Instructions

Preparing the Marinade

To start, gather your ingredients. In a medium mixing bowl, combine:

– 2 tablespoons sesame oil

– 3 tablespoons low-sodium soy sauce

– 1 tablespoon honey or agave syrup

– 1 tablespoon rice vinegar

– 1 teaspoon fresh ginger, finely minced

– 2 cloves garlic, finely minced

Whisk these ingredients well. You want a smooth mix that coats the chicken nicely and adds great flavor.

Marinating the Chicken

Now, take your 1 lb of boneless, skinless chicken breast, cut into bite-sized pieces. Add the chicken to the marinade. Make sure each piece is well-coated. Cover the bowl with plastic wrap. Let it marinate for at least 20 minutes at room temperature or up to 1 hour in the fridge. This helps the chicken soak up all those tasty flavors.

Cooking the Chicken and Vegetables

Next, preheat a non-stick skillet over medium-high heat. Once hot, add the marinated chicken. Cook for about 5-7 minutes. Stir it occasionally until the chicken turns golden brown. Make sure the internal temperature reaches 165°F (75°C).

After the chicken is cooked, add:

– 1 cup broccoli florets

– 1 sliced bell pepper (any color)

– 1 julienned carrot

Stir well to combine everything. Cook for another 5-6 minutes. You want the veggies to be tender but still crisp. If you wish, taste the stir-fry and add more soy sauce for extra flavor.

Once done, remove from heat. Top the dish with sesame seeds and thinly sliced green onions. Serve it over brown rice or quinoa for a healthy meal.

Tips & Tricks

Perfecting Flavor

To make your Healthy Sesame Chicken even better, taste as you go. After cooking, check the soy sauce. You may want to add a splash more for extra flavor. Cook the chicken until it turns golden brown, which takes about 5-7 minutes. When you add the veggies, cook them for 5-6 minutes. They should be tender but still bright.

Healthier Options

You can choose honey or agave syrup for sweetness. Honey adds a richer taste, while agave is lighter. Adding extra veggies boosts nutrition. You can try snap peas, zucchini, or spinach. More veggies mean more vitamins and minerals in your dish.

Presentation Suggestions

For a lovely look, serve the chicken in deep bowls. Top with sesame seeds for crunch. A lime wedge adds color and a zesty taste. You can squeeze it over the dish for a bright finish. These small touches make your meal look and taste amazing.

Pro Tips

  1. Marination Magic: For deeper flavor, marinate the chicken for at least 1 hour in the refrigerator. This allows the marinade to penetrate the meat more thoroughly.
  2. Veggie Variety: Feel free to mix in other vegetables such as snap peas, zucchini, or mushrooms. This not only adds color but also enhances the nutritional profile of the dish.
  3. Perfectly Cooked Chicken: To ensure the chicken cooks evenly, make sure the pieces are cut to a uniform size. This helps them cook at the same rate, preventing any undercooked pieces.
  4. Serving Suggestions: Serve the dish with lime wedges for a zesty kick or top with crushed peanuts for added crunch and flavor.

Variations

Add Spices for Extra Flavor

You can enhance your Healthy Sesame Chicken with spices. Adding sriracha or chili flakes gives it a nice kick. Just a little can transform the dish. You can also try different oils or vinegars. For example, swapping sesame oil for garlic oil adds a new taste. Rice vinegar can be replaced with apple cider vinegar for a fruity twist.

Protein Alternatives

If you want to change things up, consider using tofu, shrimp, or tempeh. Each option brings its own flavor and texture. When using shrimp, cook it for about 3-4 minutes until pink. Tofu takes a little longer, about 6-8 minutes, to get a nice golden color. Adjust the cooking times to ensure everything is cooked perfectly.

Vegetable Swaps

You can replace the vegetables to keep it exciting. Snap peas or zucchini work great in this recipe. They add crunch and color. If you want to add leafy greens, try spinach or kale. Toss them in during the last minute of cooking. This way, they stay bright and fresh but are still tender.

Storage Info

Storing Leftovers

To keep your Healthy Sesame Chicken fresh, store it in airtight containers. This helps prevent moisture loss and keeps flavors intact. Make sure to refrigerate leftovers within two hours of cooking. You can freeze portions too. Just use freezer-safe containers or bags. Label them with the date for easy tracking.

Reheating Tips

When it’s time to enjoy leftovers, reheating properly is key. To keep the chicken juicy, use the stovetop. Heat on medium until warmed through, about 5-7 minutes. You can also use a microwave. Heat in short bursts of 1-2 minutes, stirring in between. If using the oven, set to 350°F (175°C) and heat for about 10-15 minutes.

Shelf Life

In the fridge, Healthy Sesame Chicken lasts about 3-4 days. Check for signs of spoilage. If you notice an off smell or change in color, it’s best to toss it. For frozen leftovers, consume within 2-3 months for the best taste. Always thaw in the fridge before reheating to ensure even cooking.

FAQs

What is the calorie count for Healthy Sesame Chicken?

This dish has about 350 calories per serving. The chicken breast provides lean protein. The vegetables add fiber and nutrients. The sesame oil and honey contribute healthy fats and natural sweetness. To break it down:

– Chicken breast (1 lb): ~500 calories

– Sesame oil (2 tbsp): ~120 calories

– Low-sodium soy sauce (3 tbsp): ~30 calories

– Honey (1 tbsp): ~60 calories

– Vegetables: ~50 calories

Total: ~350 calories per serving when divided into four portions.

Can I meal prep Healthy Sesame Chicken?

Yes, you can easily meal prep this dish. Start by cooking a larger batch. Once cooked, cool it down and divide it into portions. Store in airtight containers. Keep it in the fridge for up to four days. For longer storage, freeze it for up to three months. When you’re ready to eat, just reheat. Add a splash of soy sauce for extra flavor.

Is this recipe gluten-free?

Yes, this recipe can be gluten-free. Use gluten-free soy sauce or tamari. Make sure to select brands that are certified gluten-free. The rest of the ingredients are naturally gluten-free. Enjoy this dish without worry if you have gluten sensitivities.

This blog post covered the key steps to make healthy sesame chicken. You learned about the main ingredients, how to prepare and cook everything, plus tips for flavor and storage. Remember, you can swap proteins and veggies to suit your taste. Meal prepping this dish can save time and keep meals healthy. Enjoy experimenting with different flavors! With this guide, you now have the tools to create your own tasty version. Happy cookin

- 1 lb boneless, skinless chicken breast - 2 tablespoons sesame oil - 3 tablespoons low-sodium soy sauce - 1 tablespoon honey or agave syrup - 1 tablespoon rice vinegar - 1 teaspoon fresh ginger - 2 cloves garlic - 1 cup broccoli florets - 1 bell pepper (any color) - 1 carrot, julienned - 1 tablespoon sesame seeds - 2 green onions - Cooked brown rice or quinoa for serving For this Healthy Sesame Chicken, I use simple and fresh ingredients. The chicken breast gives you lean protein. The sesame oil adds a rich flavor. Low-sodium soy sauce keeps it savory without too much salt. Honey or agave syrup gives a hint of sweetness. Next, I add some zing with rice vinegar, fresh ginger, and garlic. These ingredients not only enhance flavor but also boost health benefits. Broccoli florets add crunch and color. They are packed with vitamins. For the vegetables and garnish, I love to include a bell pepper and a carrot. They add sweetness and vibrant colors to the dish. Sesame seeds sprinkle on top for crunch, while green onions give a fresh finish. Serve this over brown rice or quinoa for a complete meal. This dish is not just tasty; it is also nutritious. You can feel good about serving it to your family. {{ingredient_image_2}} To start, gather your ingredients. In a medium mixing bowl, combine: - 2 tablespoons sesame oil - 3 tablespoons low-sodium soy sauce - 1 tablespoon honey or agave syrup - 1 tablespoon rice vinegar - 1 teaspoon fresh ginger, finely minced - 2 cloves garlic, finely minced Whisk these ingredients well. You want a smooth mix that coats the chicken nicely and adds great flavor. Now, take your 1 lb of boneless, skinless chicken breast, cut into bite-sized pieces. Add the chicken to the marinade. Make sure each piece is well-coated. Cover the bowl with plastic wrap. Let it marinate for at least 20 minutes at room temperature or up to 1 hour in the fridge. This helps the chicken soak up all those tasty flavors. Next, preheat a non-stick skillet over medium-high heat. Once hot, add the marinated chicken. Cook for about 5-7 minutes. Stir it occasionally until the chicken turns golden brown. Make sure the internal temperature reaches 165°F (75°C). After the chicken is cooked, add: - 1 cup broccoli florets - 1 sliced bell pepper (any color) - 1 julienned carrot Stir well to combine everything. Cook for another 5-6 minutes. You want the veggies to be tender but still crisp. If you wish, taste the stir-fry and add more soy sauce for extra flavor. Once done, remove from heat. Top the dish with sesame seeds and thinly sliced green onions. Serve it over brown rice or quinoa for a healthy meal. To make your Healthy Sesame Chicken even better, taste as you go. After cooking, check the soy sauce. You may want to add a splash more for extra flavor. Cook the chicken until it turns golden brown, which takes about 5-7 minutes. When you add the veggies, cook them for 5-6 minutes. They should be tender but still bright. You can choose honey or agave syrup for sweetness. Honey adds a richer taste, while agave is lighter. Adding extra veggies boosts nutrition. You can try snap peas, zucchini, or spinach. More veggies mean more vitamins and minerals in your dish. For a lovely look, serve the chicken in deep bowls. Top with sesame seeds for crunch. A lime wedge adds color and a zesty taste. You can squeeze it over the dish for a bright finish. These small touches make your meal look and taste amazing. Pro Tips Marination Magic: For deeper flavor, marinate the chicken for at least 1 hour in the refrigerator. This allows the marinade to penetrate the meat more thoroughly. Veggie Variety: Feel free to mix in other vegetables such as snap peas, zucchini, or mushrooms. This not only adds color but also enhances the nutritional profile of the dish. Perfectly Cooked Chicken: To ensure the chicken cooks evenly, make sure the pieces are cut to a uniform size. This helps them cook at the same rate, preventing any undercooked pieces. Serving Suggestions: Serve the dish with lime wedges for a zesty kick or top with crushed peanuts for added crunch and flavor. {{image_4}} You can enhance your Healthy Sesame Chicken with spices. Adding sriracha or chili flakes gives it a nice kick. Just a little can transform the dish. You can also try different oils or vinegars. For example, swapping sesame oil for garlic oil adds a new taste. Rice vinegar can be replaced with apple cider vinegar for a fruity twist. If you want to change things up, consider using tofu, shrimp, or tempeh. Each option brings its own flavor and texture. When using shrimp, cook it for about 3-4 minutes until pink. Tofu takes a little longer, about 6-8 minutes, to get a nice golden color. Adjust the cooking times to ensure everything is cooked perfectly. You can replace the vegetables to keep it exciting. Snap peas or zucchini work great in this recipe. They add crunch and color. If you want to add leafy greens, try spinach or kale. Toss them in during the last minute of cooking. This way, they stay bright and fresh but are still tender. To keep your Healthy Sesame Chicken fresh, store it in airtight containers. This helps prevent moisture loss and keeps flavors intact. Make sure to refrigerate leftovers within two hours of cooking. You can freeze portions too. Just use freezer-safe containers or bags. Label them with the date for easy tracking. When it’s time to enjoy leftovers, reheating properly is key. To keep the chicken juicy, use the stovetop. Heat on medium until warmed through, about 5-7 minutes. You can also use a microwave. Heat in short bursts of 1-2 minutes, stirring in between. If using the oven, set to 350°F (175°C) and heat for about 10-15 minutes. In the fridge, Healthy Sesame Chicken lasts about 3-4 days. Check for signs of spoilage. If you notice an off smell or change in color, it’s best to toss it. For frozen leftovers, consume within 2-3 months for the best taste. Always thaw in the fridge before reheating to ensure even cooking. This dish has about 350 calories per serving. The chicken breast provides lean protein. The vegetables add fiber and nutrients. The sesame oil and honey contribute healthy fats and natural sweetness. To break it down: - Chicken breast (1 lb): ~500 calories - Sesame oil (2 tbsp): ~120 calories - Low-sodium soy sauce (3 tbsp): ~30 calories - Honey (1 tbsp): ~60 calories - Vegetables: ~50 calories Total: ~350 calories per serving when divided into four portions. Yes, you can easily meal prep this dish. Start by cooking a larger batch. Once cooked, cool it down and divide it into portions. Store in airtight containers. Keep it in the fridge for up to four days. For longer storage, freeze it for up to three months. When you're ready to eat, just reheat. Add a splash of soy sauce for extra flavor. Yes, this recipe can be gluten-free. Use gluten-free soy sauce or tamari. Make sure to select brands that are certified gluten-free. The rest of the ingredients are naturally gluten-free. Enjoy this dish without worry if you have gluten sensitivities. This blog post covered the key steps to make healthy sesame chicken. You learned about the main ingredients, how to prepare and cook everything, plus tips for flavor and storage. Remember, you can swap proteins and veggies to suit your taste. Meal prepping this dish can save time and keep meals healthy. Enjoy experimenting with different flavors! With this guide, you now have the tools to create your own tasty version. Happy cooking!

Healthy Sesame Chicken Delight

A nutritious and flavorful stir-fry featuring chicken, vegetables, and a savory sesame sauce.
Print Recipe Pin Recipe
Prep Time 20 minutes
Cook Time 15 minutes
Total Time 35 minutes
Course Main Course
Cuisine Asian
Servings 4
Calories 350 kcal

Ingredients
  

  • 1 lb boneless, skinless chicken breast, cut into bite-sized pieces
  • 2 tablespoons sesame oil
  • 3 tablespoons low-sodium soy sauce
  • 1 tablespoon honey or agave syrup
  • 1 tablespoon rice vinegar
  • 1 teaspoon fresh ginger, finely minced
  • 2 cloves garlic, finely minced
  • 1 cup broccoli florets, bite-sized
  • 1 bell pepper sliced (any color)
  • 1 carrot julienned
  • 1 tablespoon sesame seeds (for garnish)
  • 2 green onions sliced thinly (for garnish)
  • 1 serving cooked brown rice or quinoa (for serving)

Instructions
 

  • In a medium mixing bowl, combine the sesame oil, low-sodium soy sauce, honey (or agave syrup), rice vinegar, minced ginger, and minced garlic. Whisk the mixture well until smooth and fully blended to create a flavorful marinade.
  • Add the bite-sized chicken pieces to the marinade, ensuring each piece is thoroughly coated. Cover the bowl with plastic wrap and let it marinate for a minimum of 20 minutes at room temperature, or for up to 1 hour in the refrigerator to enhance the flavors.
  • Preheat a non-stick skillet or wok over medium-high heat. Once hot, add the marinated chicken pieces to the skillet. Cook the chicken for approximately 5-7 minutes, stirring occasionally, until the pieces are golden brown and fully cooked through (the internal temperature should reach 165°F or 75°C).
  • After the chicken is cooked, add the broccoli florets, sliced bell pepper, and julienned carrot to the skillet. Stir well to combine all ingredients and continue cooking for an additional 5-6 minutes, or until the vegetables are tender-crisp but retain their vibrant color.
  • Taste the stir-fry and check for seasoning. If desired, feel free to drizzle in a bit more soy sauce to enhance the flavor balance to your liking.
  • Once the vegetables are cooked to your preference, remove the skillet from heat. Sprinkle sesame seeds and thinly sliced green onions over the top for added texture and a fresh finish before serving.
  • Serve the delightful Healthy Sesame Chicken over a hearty bed of brown rice or quinoa, creating a nourishing meal that is both satisfying and healthy.

Notes

For a stunning presentation, serve in a deep bowl garnished with an extra sprinkle of sesame seeds on top. Consider adding a lime wedge on the side.
Keyword chicken, healthy, quick meal, sesame, stir-fry

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