High-Protein One-Skillet Sesame Chicken Casserole is enhanced with protein. It contains chicken breast, sesame oil, onion, garlic, broccoli, red bell pepper, carrots, brown rice, soy sauce, rice vinegar, honey, sesame seeds, ginger, and green onions. This recipe does not contain dairy ingredients, which makes it suitable for a dairy-free diet. Casserole gets cooked in 45 minutes, perfect for a nutritious & filling weeknight dinner. This casserole stores nicely, & would definitely make it in advance. This casserole is enriched with proteins & fiber. High-Protein One-Skillet Sesame Chicken Casserole has 42g of protein in one serving. Serve this casserole with cucumber salad, cauliflower rice, and extra sesame seeds.
STATS:
- Calories: 385 kcal
- Prep Time: 15 minutes
- Serving Size: 1 portion
- Cook Time: 30 minutes
- Cuisine: Asian
- Overall duration: Forty-five minutes
- Course: Dinner
- Diet: High-Protein
- Servings: 6
EQUIPMENT:
- Sharp knife
- Mixing bowl
- Oven-safe skillet
- Measuring cups
- Cutting board
- Measuring spoons
- Wooden spoon
INGREDIENTS:
- 2 lbs. chicken breast
- 1 tbsp. sesame oil
- One onion
- Three garlic pieces
- Two cups broccoli florets
- One red bell pepper
- One cup carrots shreds
- 1 cup cooked brown rice
- ¼ cup soy sauce
- 2 tbsp. rice vinegar
- 1 tbsp. honey
- 1 tbsp. sesame seeds
- 1 tsp. ginger
- 2 green onions
INGREDIENT NOTES:
CHICKEN BREAST:
- Use the chicken breast for lean protein. It will soak the sesame sauce nicely and get soft in less time. Make equal-sized pieces to cook them equally.
SESAME OIL:
- It will include the indulgent nutty taste, which will enrich the flavor of this casserole. We use only a small quantity as it has a strong taste. Use the toasted sesame oil to add the best taste.
ONIONS:
- Use the onions to add a natural sweet taste and deepen the dish. Onions will get soft in the cooking and mix nicely with the sauce.
GARLIC:
- Fresh garlic will add a nice aroma and savory flavor. Mince the garlic well to distribute it equally in the casserole. You can also use the garlic powder, but it is not preferred over the fresh.
BROCCOLI FLORETS:
- The broccoli florets will add fiber, texture, and vitamins. It is best to use the fresh broccoli so it gets lightly crisp.
RED BELL PEPPER:
- Red bell pepper will add vitamin C, color, and a sweet taste to the casserole. They will balance the savory taste of the casserole and use any color of bell pepper you want.
CARROT SHREDS:
- It will provide the natural sweet flavor and also deliver the extra nutrients. These carrots get soft fast and mix in the casserole.
COOKED BROWN RICE:
- Rice will add fiber and complex carbs and make the casserole filling. Use the cooked quinoa instead for this purpose.
SOY SAUCE:
- Use the soy sauce to deliver the umami taste, and it should be low-sodium to add the salt as we like. It will form the foundation of the sesame sauce and use the tamari instead for this purpose.
HONEY:
- It will add a slight tangy taste which will balance the savory & salty flavors. It will also enrich the texture of the sauce and utilize the maple syrup instead for this purpose.
INSTRUCTIONS:
- Heat the oven to 375° F.
- Now, warm the oil in the big pan on a moderate to high flame.
- Include the chicken pieces and cook for five to six minutes till they get lightly browned.
- Put the ginger, onions, & garlic, & toss for 2 minutes.
- Now put the bell pepper, carrots, & broccoli, & cook for 4 minutes.
- Put the rice vinegar, honey, and soy sauce to the small vessel and whisk it.
- Include the cooked brown rice and sauce mix in the pan and mix.
- Add the sesame seeds to the mixture, put the skillet in the oven, and bake for fifteen minutes.
- Take it out and sprinkle the green onion slices, & serve hot.
SERVING SUGGESTIONS:
FRESH SALADS:
- Asian Cucumber Salad
- Sesame Cabbage Slaw
- Edamame Salad
- Mixed Greens Salad
VEGETABLE SIDES:
- Steamed Bok Choy
- Garlic Green Beans
- Roasted Brussels Sprouts
- Stir-Fried Snow Peas
GRAINS & SIDES:
- Jasmine Rice
- Brown Rice
- Quinoa
- Cauliflower Rice
ASIAN SIDES:
- Vegetable Spring Rolls
- Steamed Dumplings
- Miso Soup
- Seaweed Salad
PROTEIN ADDITIONS:
- Grilled Shrimp
- Teriyaki Salmon
- Hard-Boiled Eggs
- Baked Tofu
TOPPINGS & GARNISHES:
- Toasted Sesame Seeds
- Sliced Green Onions
- Crushed Peanuts
- Crispy Fried Onions
SAUCES & CONDIMENTS:
- Sriracha Sauce
- Chili Garlic Sauce
- Yum Yum Sauce
- Ginger-Soy Dressing
BEVERAGES:
- Green Tea
- Jasmine Tea
- Sparkling Water
- Iced Lemon Tea
TIPS:
- Don’t overcook the chicken so it remains juicy.
- Utilize the fresh ginger to provide a good taste.
- Toast the sesame seeds nicely to add an additional aroma.
- Include the additional vegetables to add more fiber content.
- Add the rotisserie chicken to save time, and it will be more convenient.
STORAGE INFORMATION:
FRIDGE:
- Add the remaining casserole slices to the closed container and store for 4 days.
FREEZER:
- Make the portions and freeze for 2 months.
FAQs:
Will I utilize the chicken thighs to make this dish?
- Yes, use the chicken thighs instead to provide the rich taste, and it will also increase the calories.
Could I prepare it in advance?
- Yes, mix the items and store it and bake fresh.
Does this casserole contain gluten?
- Yes, it contains gluten; use the tamari or coconut aminos instead to make the gluten-free casserole.
Will I include more vegetables in it?
- Yes, include the snap peas, cabbage, mushrooms, & zucchini in it.
NUTRITIONAL INFORMATION:
Calories: 385 kcal
Net Carbs: 19 g
Iron: 2.2 mg
Total Carbs: 24 g
Vitamin A: 0.45 g
Fiber: 5 g
Serving Size: 1 portion
Calcium: 0.12 g
Protein: 42 g
Sodium: 0.62 g
Potassium: 0.78 g
Servings: 6
