Adventures in Healthier Eating with 2 Kids and a Picky Husband

Sesame Chicken and Broccoli

7 WWPP Posted by 8 years ago 19 Comments

Inspired by the husband’s favorite Chinese takeout, this has already become a favorite and I just made it up! The husband asked me to put it into ‘regular rotation’ and the toddler even asked for seconds!

I made this with what I had on hand, defrosted chicken and frozen broccoli. You could definitely replace with fresh broccoli, add more veggies, whatever! The secret is in the sauce (or so they say! ;~p)Sesame Chicken and Broccoli

  • 2 tbsp low sodium soy sauce
  • 1 tbsp honey
  • 1 tsp ground ginger
  • ½ tsp ground mustard
  • ½ tsp onion powder
  • ½ tsp sesame oil
  • 8 oz defrosted boneless chicken breast trimmed and cut into bite sized pieces
  • 1 bag (16oz) frozen broccoli florets
  • 1 tbsp oat flour (or other thickener)
  • 1 tbsp sesame seeds
  • Non-stick cooking spray
  • Salt & Pepper

Whisk the soy sauce, honey, ginger, mustard, onion powder, sesame oil and a 1/4 cup of water in a small bowl. Set aside.

Heat a large skillet over medium heat and spray with non-stick cooking spray. Brown the chicken and season with salt and pepper.

Add the bag of frozen broccoli to the browned chicken. Pour the soy sauce mixture on top and cover. Continue to cook over medium heat, the sauce will begin to boil and steam the broccoli. Stir occasionally.

Sesame Chicken and Broccoli 2Once the broccoli is defrosted and the chicken is done (about 10 minutes) remove the cover. Whish the oat flour with an additional ¼ cup of water, pour in the skillet and turn the heat to high. This will thicken the sauce allowing it to coat the chicken a broccoli. (this part is optional – the sauce will be thin but it flavors the chicken and broccoli nicely)

Mix in the sesame seeds and serve!

This picture shows half the recipe and although I served 2 and “half” people I’m still counting the nutritional info for 2 servings. I think 3 is stretching considering I only used 8oz of chicken.

Approx Nutritional Information per serving
Servings Amt per Serving
2 half of recipe
Calories Fat Fiber WWPs
297 8g 6g old: 8 new: 7
Sugar Sat Fat Carbs Protein
13g 1g 24g 31g

See other recipes using: chicken, sesame oil, sesame seeds


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Discussion

There are 19 comments so far. Join in on the conversation.

    Missy

    January 10, 2008

    Oh yum I'm so making this!!!! I had takeout chicken and broccoli yesterday and I'm sooooooo regretting it already. The MSG and all that sodium. Yuck. I'm sure yours is not only more healthy but tastes better too! Yay! Reply

    Barbi

    January 10, 2008

    I absolutely love chinese food and have pretty much stayed away from it these past few months. I am adding this to my dinner calendar next week! Thanks Roni for another great recipe. Honestly, I am such a recipe-aholic and your creative, delicious recipes keep me on track! Thank you so much! Barbi Reply

    Joy

    January 10, 2008

    Looks wonderful and I can't wait to try it. Just one little question... Tell me more about the rice side dish. It looks like wild rice from the pic. Your recipe or take out left-overs? Did I miss the fake fried rice recipe post? Thanks, Joy Reply

    Heather

    January 12, 2008

    Yumm this sounds so good.. I love chinese but hate the MSG and sodium and yucky chicken. This sounds great. I would like the rice recipe as well it looks yummy as well.. :) Thanks Roni I LOVE LOVE LOVE your website. Reply

    roni

    January 12, 2008

    The rice is actually A Lipton Whole Grain side - Sesame flavor. It's great for a quick side. I have a post about them on WeightWatchen... http://weightwatchen.com/2007/01/lipton-whole-grain-sides.html Hope that helps! Reply

    steph

    January 14, 2008

    Where do you find the sesame oil? i looked in the store today but could not find it. if in a regular grocery store, what would it be near? Reply

    roni

    January 14, 2008

    Hi Steph - I've only ever seen small bottles of it near the soy sauce and other Asian condiments. A little goes a long way and I've had the same bottle for YEARS. Reply

    Nikki

    January 21, 2008

    We LOVE this recipe! Since I did not have sesame oil on hand as I made the recipe the first time. I just used Olive Oil and it came out perfect. I also had a hard time finding oat flour as a thickener so I used cornstarch instead, snd we added in water chestnuts to the mix as well for a little extra crunch. This recipe ROCKS! Thank you so much! Reply

    holly

    January 21, 2008

    this was A.M.A.Z.I.N.G.!!!!!!!!!!!!!!!!!!!!!!!! Reply

    steph

    January 22, 2008

    I fixed this tonight.... absolutly wonderful. I went back to the soy sauce and I found the sesame oil. It was not hard to fix either. The rice was really good to. I only had 1/2 cup of rice and it was more then enough. yummy. Reply

    Dorothy

    February 20, 2008

    My BF and I had this one last night for dinner, and it was wonderful! It was so easy to make too, I loved that. He was a little wary of all of the ingredients going into the sauce, but it smelled great, so he gave it a try and finished everything on his plate. Thanks for the great recipes... keep 'em coming! Reply

    Bella

    March 8, 2008

    My family asks me to make this once a week. This is just delicious. Very easy and fast. I add mushrooms, baby corn and shredded carrots. One of my favorite WW meals. Thank you for the great recipes! Reply

    sheryl

    September 13, 2008

    My daughter says "This is a keeper!" both munchkins gave this the thumbs up Reply

    roni

    September 15, 2008

    sheryl - Thanks for the comments - Glad you see you guys are liking the ideas! Reply

    Laura Brandon

    December 1, 2008

    oh my gosh roni, scott and i had this for dinner tonight, and let me just say, i cannot believe something that i cooked actually tastes this good! i usually end up screwing things up, but not this! i can't believe you actually threw this together with things you just had in your kitchen! i felt like i was eating chinese takeout until i saw the pans that needed cleaning in the kitchen! Reply

    Sherry

    May 28, 2011

    Hi Roni- I am unable to find oat flour. Would wheat flour work as a thickener? Or I might have cornstarch (if I didn't throw out the last box-they seem to sit around for years!) Thanks! Sherry Reply

    roni

    May 31, 2011

    oh yea.. any thickener would work. I was just on an oat kick back then. ;) Reply

    เซซามิน

    May 1, 2015

    Excellent post. I definitely love this site. Thanks! Reply