Healthy Mongolian Chicken Recipe
User Reviews
5
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Prep Time
10 mins
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Cook Time
20 mins
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Total Time
30 mins
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Servings
4
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Calories
395 kcal
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Course
Main Course
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Cuisine
Asian
Healthy Mongolian Chicken Recipe
Description
This recipe uses lean chicken breast strips dusted evenly with cornstarch to create a light crust when pan-fried in vegetable oil. Cooking over medium-high heat develops a golden surface while keeping the interior tender. Pressed garlic is added near the end of cooking to soften without burning.
The sauce combines low-sodium soy sauce, honey, water (or chicken stock), freshly grated ginger, red pepper flakes, rice vinegar, and vegetable or sesame oil. This mixture is poured over the cooked chicken in the pan and stirred until it thickens into a glaze, coating each piece. Thinly sliced green onions and sesame seeds are folded in last, adding freshness and nutty accents.
This chicken dish is served immediately, typically over steamed rice that absorbs the flavorful sauce. The balance of sweet, salty, and mildly spicy notes with aromatic ginger and garlic makes it a satisfying main course.
Fresh garlic and ginger provide the best flavor, but powdered versions can substitute if needed. The recipe accommodates chicken thigh meat for a juicier option or lean beef cuts in place of chicken. Honey can be replaced with maple syrup, though the flavor differs slightly.
Ingredients
- 1.5 pound chicken breast thinly sliced into 1-2 inch strips, boneless, skinless
- 1/4 cup cornstarch or gluten-free flour
- 2 tablespoons vegetable oil
- 4 green onions thinly sliced on the diagonal
- 1 teaspoon sesame seeds
- salt
- black pepper
- 2-3 garlic pressed, cloves
Sauce:
- 1/2 cup soy sauce low-sodium
- 1/4 cup honey
- 1/2 cup water or chicken stock
- 1 tablespoon ginger freshly grated
- 1/4 teaspoon red pepper flakes or to taste
- 1 tablespoon rice vinegar
- 2 teaspoons vegetable oil or sesame oil
- rice optional to serve, cooked
Instructions
- Add the 1.5 pound boneless skinless chicken breast pieces to a large Ziploc bag together with Salt and pepper, and 1/4 cup cornstarch . Seal and mix through the bag to evenly coat the chicken.
- Heat 2 tablespoons vegetable oil in a large frying pan over medium-high heat.
- Add chicken in a single layer and cook until golden and cooked through, around 8 minutes. Add 2-3 garlic cloves (pressed) and cook for 1-2 more minutes until garlic is cooked through.
- Meanwhile, in a small bowl combine all sauce ingredients. (1/2 cup low-sodium soy sauce, 1/4 cup honey, 1/2 cup water, 1 tablespoon freshly grated ginger, 1/4 teaspoon red pepper flakes, 1 tablespoon rice vinegar, 2 teaspoons vegetable oil)
- Pour the sauce over the cooked chicken into the pan and stir to coat It should take about 2-3 minutes to thicken.
- Stir in the 4 green onions (sliced) and sprinkle with 1 teaspoon sesame seeds.
- Serve immediately over cooked rice and enjoy!
Notes
- Use fresh garlic and ginger for optimum flavor; substitute 2 tsp garlic powder and 1 tsp ginger if necessary.
- Lean chicken breast is preferred for lower fat; boneless thighs can be used for more tenderness but alter calories.
- Beef can substitute the chicken; select lean cuts and slice thinly for even cooking.
- Low-sodium soy sauce or coconut aminos can adjust the saltiness and accommodate dietary needs.
- Honey contributes sweetness; maple syrup is an alternative with a different taste profile.
- Nutrition facts exclude rice; serve chicken over cooked rice as desired.
Nutrition Information
Show DetailsNutrition Facts
Serving: 4Serving
Amount Per Serving
Calories 395 kcal
% Daily Value*
| Calories | 395kcal | 20% |
| Carbohydrates | 29g | 10% |
| Protein | 38g | 76% |
| Fat | 14g | 22% |
| Saturated Fat | 8g | 40% |
| Trans Fat | 1g | 50% |
| Cholesterol | 109mg | 36% |
| Sodium | 1267mg | 53% |
| Potassium | 749mg | 16% |
| Fiber | 1g | 4% |
| Sugar | 18g | 36% |
| Vitamin A | 208IU | 4% |
| Vitamin C | 5mg | 6% |
| Calcium | 33mg | 3% |
| Iron | 2mg | 11% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
5
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