A lower-calorie way to make Sesame oil chicken
Sesame oil chicken perfumes the pot with ginger before braising
Skinless thigh, plenty of ginger, mushrooms and bok choy use a measured sesame-oil base for a fragrant 485 kcal rice meal.
Sesame oil chicken should smell unmistakably nutty, but pouring more oil into the pot eventually makes every bite heavy. Thin ginger slices fry slowly in a measured blend of sesame and neutral oil, creating a large aromatic surface. Chicken then braises in mushroom stock and rice wine until the liquid becomes a glaze, while bok choy keeps the final bowl fresh.
What changes—and what stays
From with skin-on chicken and several tablespoons of sesame oil often 650–840 kcal to 485 calories
Use only 12 grams of sesame oil with 60 grams of thin ginger, remove thigh skin and reduce mushroom stock into a glaze. Slow-fried ginger carries toasted sesame aroma through the pot, mushroom stock deepens the braise and rice wine adds a clean fragrant lift.
| Part | Conventional | Lighter | Why |
|---|---|---|---|
| Core method | More added fat or a heavier proportion | Use only 12 grams of sesame oil with 60 grams of thin ginger, remove thigh skin and reduce mushroom stock into a glaze | Slow-fried ginger carries toasted sesame aroma through the pot, mushroom stock deepens the braise and rice wine adds a clean fragrant lift. |
How the flavor stays
Slow-fried ginger carries toasted sesame aroma through the pot, mushroom stock deepens the braise and rice wine adds a clean fragrant lift.
A cost rule that survives inflation
Ginger and dried mushrooms make a small oil measure taste much larger, while bok choy helps 850 grams of chicken serve five complete meals.
Ingredients for 5
Measure first; timing is part of how this recipe uses less fat.
- 850 gskinless boneless chicken thigh
- 60 gfresh ginger
- 30 gdried shiitake
- 700 gbok choy
- 12 gtoasted sesame oil
- 8 grapeseed oil
- 40 mlreduced-salt soy sauce
- 60 mlChinese rice wine
- 500 mlmushroom soaking liquid
- 300 gdry brown rice
- 80 gscallions
Method
Each step includes heat, a visible cue, and a recovery.
Step 1 · follow the visible cue
Slice ginger for maximum surface
Scrape the ginger clean and cut it into very thin coins, then trim chicken thoroughly and cut it into equal pieces.
Look for: The ginger slices are nearly translucent and the chicken shows no skin or large visible fat seams.
Step 2 · follow the visible cue
Fry ginger slowly in measured oils
Warm sesame and rapeseed oil over medium-low heat, add ginger and stir until the edges curl and turn golden without darkening.
Look for: The kitchen smells strongly nutty, ginger edges are pale gold and no smoke rises from the oil.
Step 3 · follow the visible cue
Braise with mushroom liquor, not more oil
Add chicken and brown lightly, then pour in soy, rice wine, sliced mushrooms and strained soaking liquid and simmer uncovered.
Look for: Chicken reaches 74°C while the liquid reduces from broth to a glossy sauce with no floating oil layer.
Step 4 · follow the visible cue
Glaze, rest and add green vegetables
Turn chicken through the final glaze, rest five minutes and serve with blanched bok choy, scallions and measured rice.
Look for: Ginger and glaze cling to the chicken, bok choy remains green and the bowl has no oily puddle underneath.
Calories at the same serving size
218 kcal · 31% lower estimated
The estimate uses the listed ingredients divided into 5 servings. Brand labels, trimming, and the amount left in the pan can change the result.
Keep the leftovers in the same spirit
Refrigerate chicken and rice separately for up to three days. Reheat the chicken gently with a spoon of water to loosen the glaze.
Refrigerate chicken and rice separately for up to three days. Reheat the chicken gently with a spoon of water to loosen the glaze.
Frequently asked questions
Can all sesame oil be replaced with neutral oil?
Technically yes, but the defining aroma will be weaker. Keep at least a small toasted sesame portion.
Can children eat this dish?
Rice wine cooks down but may not disappear completely; replace it with extra stock if avoiding alcohol.
- skinless boneless chicken thigh850 g
- fresh ginger60 g
- dried shiitake30 g
- bok choy700 g
CaloNote · mobile analysis example
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This uses the real CaloNote meal-detail layout with this recipe’s photo and estimated nutrition. Actual AI results vary with the photo and portion.
Analyze my meal in CaloNoteMethod and sources
Recipe development and nutrition review: CaloNote Editorial
This editorial recipe uses ingredient-level nutrition estimates and reviewed cooking principles. It is not represented as physically test-cooked, and nutrition is approximate.
- Singapore Health Promotion Board — Energy and nutrient composition
- HealthHub Singapore — My Healthy Plate
Published and last reviewed: August 25, 2026
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