Understanding the High Calorie Count
When ordering a typical take out sesame chicken, you might not realize just how many calories are packed into that single container. The high calorie count is a result of several factors, including the preparation method and the ingredients used. Unlike traditional Chinese cooking, the American takeout version relies heavily on deep-frying and a sweet, thickened sauce, which significantly drives up the fat and sugar content.
The Deep-Frying Process
The deep-frying of the chicken pieces is a major contributor to the calories. The chicken is often coated in a starchy batter before being submerged in hot oil. This process not only makes the chicken crispy but also causes it to absorb a considerable amount of oil, which is high in fat and, consequently, calories. For example, a 6 oz serving can have as much as 19 grams of fat, with a significant portion being from saturated and monounsaturated fats.
The Sugary Sauce
The sauce is another primary calorie source. Many takeout sesame chicken sauces are made with a high amount of sugar, along with ingredients like honey, soy sauce, and cornstarch. This sweet, thick glaze is delicious but calorie-dense. A single order can contain 87 grams of sugar, a substantial amount that contributes heavily to the total caloric load. The cornstarch used to thicken the sauce also adds to the overall carbohydrate content.
Impact of Portion Size and Rice
Another element often overlooked is the portion size. A typical takeout order can weigh over a pound and contains multiple servings. Nutrition labels often cite values for a much smaller serving size, which can be misleading. When you factor in the rice—often white rice—the calorie count climbs even higher. A large side of egg-fried rice alone can add over 800 calories to the meal.
Calorie Comparison: Sesame Chicken vs. Other Dishes
To put the calorie count of sesame chicken into perspective, it's helpful to compare it with other popular Chinese takeout options. As the table below shows, sesame chicken is on the higher end of the spectrum due to its preparation method.
| Chinese Takeout Dish | Approx. Calories (per average order) | Key Calorie Sources |
|---|---|---|
| Sesame Chicken | 1,600+ | Deep-fried chicken, high-sugar sauce |
| General Tso's Chicken | 1,580+ | Deep-fried chicken, sweet and spicy sauce |
| Sweet and Sour Chicken | 1,015+ | Battered and fried chicken, sugary sauce |
| Chicken Chow Mein | 820+ | Noodles, oil, sauce |
| Beef with Broccoli | 500-600 | Sauce, oil |
| Steamed Chicken & Veggies | 350-450 | Lean protein, no added oil or sugar |
Reducing the Calories: Healthier Alternatives and Cooking Tips
For those who love the taste but not the calorie count, there are several ways to enjoy sesame chicken without the high caloric cost.
Ordering Smarter
- Ask for steamed: Requesting the chicken to be steamed instead of deep-fried can drastically cut down on fat and calories. You can then ask for the sauce on the side so you can control the portion.
- Modify the sauce: Many restaurants can use less sauce or a lighter sauce upon request.
- Choose brown rice: Opting for brown rice over white rice adds fiber and nutrients, and can help you feel fuller longer.
Making Your Own Low-Calorie Sesame Chicken at Home
Creating a homemade version gives you complete control over the ingredients and preparation. This allows you to significantly reduce the sugar and fat content while keeping the flavor.
Here are some steps to follow:
- Use lean chicken breast: Cut boneless, skinless chicken breast into bite-sized pieces.
- Bake or pan-fry, don't deep-fry: Instead of deep-frying, you can bake the chicken in the oven or pan-fry it with a minimal amount of oil.
- Make a healthier sauce: Create a lighter sauce using low-sodium soy sauce, a natural sweetener like honey or a sugar substitute, rice vinegar, and a small amount of cornstarch to thicken. You can also use less overall sauce than a restaurant would.
- Add lots of vegetables: Bulk up your meal with steamed broccoli, snow peas, or bell peppers to increase fiber and nutritional value.
- Garnish wisely: Use a light sprinkling of toasted sesame seeds and fresh scallions for flavor and presentation.
The Key Takeaway
While take out sesame chicken is undeniably a high-calorie meal, understanding its nutritional makeup is the first step toward making informed choices. By being mindful of preparation methods and portion sizes, or by cooking a healthier version at home, you can still enjoy the flavors you love without compromising your health goals.
Conclusion
In conclusion, a single order of take out sesame chicken is a significant source of calories, primarily due to the deep-frying process and the high sugar content of the sauce. With an average portion easily exceeding 1,600 calories, it's an indulgent meal best reserved for special occasions rather than regular consumption. For a healthier alternative, consider modifying your order by requesting a steamed preparation with the sauce on the side or, even better, prepare a lightened-up version at home where you can control all the ingredients. Making these adjustments can satisfy your craving while keeping your dietary goals on track.
How to make a low-calorie sesame chicken at home:
- Prep the chicken: Cut boneless, skinless chicken breasts into bite-sized pieces and season with salt and pepper.
- Coat the chicken: In a bowl, toss the chicken with a small amount of cornstarch and egg whites to create a light batter.
- Pan-fry: Heat a non-stick skillet with a little olive oil spray over medium-high heat. Cook the chicken pieces until golden brown.
- Sauté aromatics: Sauté minced garlic and ginger in the same pan for a few seconds until fragrant.
- Make the sauce: In a separate bowl, whisk together low-sodium soy sauce, rice vinegar, honey, a small amount of cornstarch, and water. Pour this sauce into the skillet with the aromatics.
- Combine and serve: Add the cooked chicken back to the pan, toss to coat, and simmer until the sauce thickens. Serve immediately with steamed vegetables and brown rice.
