Healthy Sesame Chicken Thighs with Honey-Soy Glaze

Healthy Sesame Chicken

Whole chicken thighs give this skillet sesame chicken its substantial, platter-ready shape. They brown without batter, then get a glossy honey-soy glaze and a scattering of sesame seeds.

Cook the chicken before adding the sauce: honey can scorch over the higher heat needed for browning. Keep the skillet uncovered and leave room between the thighs so they brown instead of steam.

Ingredients for Healthy Sesame Chicken

• 1½ pounds boneless, skinless chicken thighs, left whole (about 4 to 6 thighs; 680g)
• 1 tablespoon neutral cooking oil
• ¼ cup reduced-sodium soy sauce
• 2 tablespoons honey
• 1 tablespoon rice vinegar
• 2 cloves garlic, minced
• 1 teaspoon grated fresh ginger
• 1 teaspoon toasted sesame oil
• 2 tablespoons water, for the sauce
• 1 teaspoon cornstarch
• 1 tablespoon cold water, for the slurry
• 2 teaspoons sesame seeds

For mild heat, add an optional pinch of red pepper flakes to the sauce. Tamari can replace the soy sauce; choose certified gluten-free tamari if needed.

How to Make Sesame Chicken in a Skillet

1. Mix the sauce: Whisk the soy sauce, honey, rice vinegar, garlic, ginger, sesame oil, and 2 tablespoons water in a bowl until the honey is dispersed. In a separate small bowl, stir the cornstarch with 1 tablespoon cold water until smooth.
2. Brown the chicken: Pat the whole thighs dry. Heat the cooking oil in a 12-inch skillet over medium-high heat. Add the thighs with space between them, working in batches if needed. Cook uncovered and undisturbed for about 4 to 5 minutes on the first side, then turn and brown the second side for about 4 to 5 minutes.
3. Cook through: Reduce the heat to medium as needed. Continue cooking uncovered, turning if necessary, for about 4 to 8 minutes more. Start checking the thickest thighs after roughly 12 to 14 minutes of chicken cooking. They should have browned patches without blackened edges and reach at least 165°F (75°C) at the thickest point. Transfer the cooked chicken to a plate. Thickness and batch size can change the cooking time, so use a thermometer rather than the clock alone.
4. Thicken the sauce: Reduce the heat to medium-low. Pour the sauce mixture into the skillet and scrape up the browned bits. Let it simmer briefly, then re-stir the cornstarch slurry and pour it in. Stir for about 2 to 3 minutes, until the sauce is glossy and coats a spoon but still flows easily.
5. Glaze and serve: Return the thighs and any juices from the plate to the skillet. Turn the chicken in the sauce for 1 to 2 minutes, until coated. Arrange the whole thighs on a platter and scatter the sesame seeds over the top.

How to Get a Glaze That Clings

Keep the cornstarch slurry separate until the chicken is cooked; starch settles as it sits, so stir it again just before adding it. A brief simmer thickens the sauce enough to cling to the thighs without turning stiff. Keep the heat at medium-low during glazing so the honey does not scorch.

Serving and Leftovers

Serve the glazed thighs whole, with brown or white rice and steamed broccoli alongside. For a separate bowl-style dinner, try these teriyaki chicken and broccoli bowls.

Refrigerate leftovers in an airtight container for 3 to 4 days. Reheat gently in a small covered saucepan over low heat, adding a splash of water if the glaze is too thick, or microwave in short intervals until thoroughly hot. Freezing is possible, though the sauce may thin after thawing; simmer it briefly during reheating if needed.

Nutrition

Approximate nutrition per serving, based on 4 servings of chicken and glaze without sides: 310 calories, 34g protein, 14g fat, and 12g carbohydrates. Per 100g of the finished dish: approximately 180 calories, 20g protein, 8g fat, and 7g carbohydrates. Values vary with chicken size and the amount of glaze served with each portion.