Healthy Sesame Chicken with Steamed Broccoli
A light, flavourful dish packed with prebiotic fibre and lean protein to nourish your gut microbiome every day.
Ingredients
- 400g skinless chicken breast fillets
- 250g broccoli (approximately ½ a medium head, cut into florets)
- 2 tablespoons toasted sesame oil
- 1 tablespoon sesame seeds (white or mixed)
- 2 tablespoons gluten-free tamari sauce (or regular soy sauce if tolerated)
- 1 teaspoon freshly grated ginger (or ½ teaspoon ground ginger)
- 1 tablespoon sunflower or olive oil (for cooking)
- 1 teaspoon honey (or maple syrup for a vegan-friendly option)
- 1 teaspoon cornflour (to thicken the sauce, optional)
- 2 tablespoons cold water (to dissolve the cornflour, if using)
- 1 small carrot (optional, for a low-FODMAP variation as a partial substitute for broccoli)
- A few drops of fresh lemon juice
- Fine salt and freshly ground black pepper (to taste)
- A few fresh coriander leaves or snipped chives (to garnish, optional)
Instructions
Preparation Steps
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Make the marinade. In a medium bowl, combine the tamari sauce, toasted sesame oil, freshly grated ginger, honey, and a few drops of lemon juice. Taste and adjust the sweet-savoury balance to your liking. This quick marinade allows the lignans from the sesame to penetrate the chicken fibres whilst tenderising the meat.
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Marinate the chicken. Slice the chicken fillets into strips roughly 2cm thick. Add them to the marinade and toss well to coat evenly. Cover the bowl with cling film and leave to rest in the fridge for a minimum of 20 to 30 minutes. If time allows, 1 hour will give an even more flavourful result. Do not exceed 4 hours, as this can affect the texture of the meat.
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Prepare the broccoli. While the chicken is marinating, wash the broccoli thoroughly and cut it into evenly sized small florets. If you are following a low-FODMAP approach, keep the portion to approximately 75g per person and make up the difference with steamed carrot rounds. Set the florets aside in a colander.
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Steam the broccoli. Bring a small amount of water to the boil in a saucepan fitted with a steamer basket. Place the broccoli florets (and carrot rounds, if using) in the basket, cover, and steam for exactly 5 to 7 minutes over a medium heat. The broccoli should remain slightly tender but with a bit of bite (al dente) and a vivid bright green — a sign that the sulforaphane and prebiotic fibres are well preserved. Avoid overcooking to maintain its digestive benefits. Remove from the heat, keep covered, and set aside to stay warm.
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Toast the sesame seeds. In a small non-stick frying pan set over a medium heat, toast the sesame seeds dry (without any oil) for 2 to 3 minutes, stirring constantly, until lightly golden and fragrant with a nutty aroma. This step releases sesamol, a bioactive antioxidant that is beneficial for the gut lining. Remove from the heat immediately and transfer to a small bowl.
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Cook the chicken. Heat the sunflower or olive oil in a large frying pan or wok over a high heat. Remove the chicken strips from the marinade, letting any excess drip off (reserve the marinade in the bowl). Arrange the strips in a single layer in the pan — cook in two batches if needed to avoid overcrowding. Fry for 2 to 3 minutes on each side over a high heat until nicely golden, then reduce to a medium heat and continue cooking for a further 3 to 4 minutes until the chicken is cooked through (reaching an internal temperature of 75°C). This quick cooking method helps preserve the zinc and B vitamins naturally found in chicken.
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Finish the sauce. Pour the reserved marinade into the pan with the cooked chicken. If you prefer a slightly thicker sauce, dissolve the cornflour in the 2 tablespoons of cold water and stir this mixture into the pan. Stir briskly over a medium heat for 1 to 2 minutes until the sauce thickens slightly and coats the chicken. Season with black pepper to taste. Avoid adding extra salt, as the tamari already provides plenty.
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Plate up and serve. Arrange the steamed broccoli florets (and carrots, if using) on your plates. Spoon the sesame chicken alongside or on top. Drizzle generously with the sauce from the pan. Scatter over the toasted sesame seeds and, if you like, a few fresh coriander leaves or snipped chives for a fresh finishing touch and a pop of colour.
💡 Gut-Friendly Tips & Adaptations
For those with IBS or following a low-FODMAP diet:
- Replace garlic (if you would normally use it in this dish) with garlic-infused olive oil: simply warm 2 tablespoons of olive oil with 1 whole garlic clove over a low heat for 5 minutes, then remove the clove before using. You get all the flavour without the irritating fructans.
- Keep the broccoli to 75g per person (the portion considered tolerable according to Monash University) and top up with steamed courgette or carrots, both naturally low-FODMAP.
- Use exclusively gluten-free tamari sauce and keep to no more than 1 to 2 tablespoons per serving.
Storage: This dish keeps well for 2 days in the fridge in an airtight container. Reheat gently in a frying pan or steamer to preserve the texture of the broccoli.
To round out the meal: Serve alongside white basmati rice (easy to digest) or quinoa (an additional source of prebiotic fibre) for a complete, balanced meal that supports the diversity of your gut microbiome.