Sesame Chicken with Glazed Carrots
Juicy chicken strips are marinated overnight in a yogurt-curry blend, then baked in a crisp coating of sesame, coconut and Parmesan for a real crowd-pleaser from just a handful of ingredients. Alongside come glazed carrot batons with a delicate honey-vinegar sheen that round the dish off beautifully. The combination of aromatic crust and subtly sweet vegetables makes every bite something to savour. A lovely choice if you're keeping an eye on carbs but don't want to skimp on flavour.
Ingredients
- 2 tbsp soy sauce
- 1 tsp curry powder
- 250 g yogurt
- 2 chicken breast fillets, about 150 g each
- 25 g coconut chips or desiccated coconut
- 25 g Parmesan
- 25 g sesame seeds
- 250 g carrots with tops
- 1 tbsp white wine vinegar
- 2 tbsp rapeseed oil
- 50 ml vegetable stock
- 1 tbsp parsley, chopped
- 1 tbsp honey
The ingredient amounts above scale with your choice. The value per serving stays the same, while the total in the pot grows with the number of servings.
All nutrition values side by side
| Nutrient | per serving (estimate) | Total for 2 Servings |
|---|---|---|
| Calories | 694 kcal | 1,388 kcal |
| Carbohydrates | 22 g | 44 g |
| Protein | 54 g | 108 g |
| Fat | 43 g | 86 g |
| Fibre | 4 g | 8 g |
| of which sugar | 14 g | 28 g |
How this is calculated
Target amount = ingredient amount × target servings ÷ base servings. The result is then rounded for kitchen use: from 100 g or ml to the nearest 5, between 1 and 99 to the nearest 1, pieces and spoons to half units, amounts below one unit to quarters, thirds or halves. Teaspoons and tablespoons also go down to an eighth, kilograms and litres stay finer.
Total = value per serving × target servings. The value per serving is unchanged, because ingredient amount and serving count change by the same factor.
Sources
- Regulation (EU) No 1169/2011 (FIC), Art. 32 and 33: nutrition values per 100 g or 100 ml, additionally allowed per portion.
- European Commission, Guidance document for competent authorities for the control of compliance with EU food law, setting of tolerances for nutrient values declared on a label, December 2012.
Nutrition values are estimates from the recipe record, not laboratory results. Even for checked labels the EU sets tolerances: for fat, protein and carbohydrates 20 percent in the range of 10 to 40 g per 100 g, and 2 g per 100 g below that. Home cooking varies more, because variety, size and cooking loss of the ingredients differ. Kitchen rounding also shifts the total slightly against the plain rule of three. Anyone who has to keep amounts exact for medical reasons, for example during a nutrition therapy prescribed by a doctor, should discuss them with a doctor or a registered dietitian. Your serving count is calculated in your browser only, it is neither stored nor transmitted.
Instructions
- Stir together the yogurt, soy sauce and curry powder to make a marinade. Rinse the chicken breast fillets under cold water, pat dry and cut into finger-width strips. Add the strips to the marinade and leave to soak in the fridge overnight.
- Take the chicken strips out of the fridge 30 minutes before you plan to cook them. Preheat the oven to 200C (fan 180C) with the grill on, and line a baking tray with baking paper.
- Finely grate the Parmesan and mix it with the coconut and sesame seeds in a shallow bowl. Lift the chicken strips out of the marinade, turn them thoroughly in the sesame-coconut-Parmesan mixture and lay them side by side on the prepared tray.
- Bake the chicken strips in the preheated oven for 20 to 25 minutes, until crisp.
- Meanwhile, trim and wash the carrots, halve them lengthways and cut into batons about 5 cm long. Simmer with 0.5 tbsp rapeseed oil, the vegetable stock and 0.5 tbsp white wine vinegar in a covered pan over low heat for 10 minutes.
- Take off the lid and let the carrots bubble away, stirring, until all the liquid has evaporated. Add the remaining 0.5 tbsp rapeseed oil, 0.5 tbsp white wine vinegar and the honey, then toss the carrots in the pan until they're coated all over in a lovely glaze.
- Toss the carrots with the chopped parsley and serve alongside the sesame chicken.
Cooked it? Tell us how it turned out.
Did you like it? Rate this recipe
Nutrition facts per serving (estimate)
| Calories | 694 kcal |
|---|---|
| Carbohydrates | 22 g |
| Protein | 54 g |
| Fat | 43 g |
| Fibre | 4 g |
| of which sugar | 14 g |
Frequently asked questions
Can I make the chicken strips without marinating overnight?
Yes, 2 to 3 hours of marinating is plenty. The longer the chicken sits, the more flavourful and juicy it becomes.
Is this recipe gluten-free?
It can be, as long as you use a gluten-free soy sauce. Classic soy sauce often contains wheat.
Can I use a different oil instead of rapeseed oil?
Yes, sunflower oil or a mild olive oil work just as well here.
How many calories are in a portion of sesame chicken with carrots?
One portion has roughly 694 kcal (an estimate), made up of about 31% protein, 56% fat and 13% carbohydrate.
Comments
No comments yet. Be the first to write one!
Thanks for your comment! We will review it and publish it shortly.