Sesame Chicken with Broccoli and Snow Peas

I had such a non-Biz breakfast yesterday.  Remember the Carb V bagels I had that have 19 grams of fiber each?  I had the cinnamon raisin version with just a schmear of reduced sugar peanut butter.  On the side I had some Greek yogurt with fresh diced pears and a heaping tablespoon of Nature’s Path Pumpkin flax seed granola.

while it doesn't look like much - it was so delicious!

376 caloires, 63 carbs, 36 protein, 7.1 fat and 23 fiber 😀

By the time I ate the bagel and ate half of the yogurt, it was just way to sweet for my taste and I couldn’t finish it.  I missed my eggs and cheese.  😦

I had such a busy day at work I ate lunch at my desk, but the rest of the week there should not be any conflict to working out.  Lunch was made on the fly – I heated up my tortilla soup and made a spinach/jack cheese quesadilla on low carb wraps.

542 calories, 60 carbs, 34 protein, 19 fat and 18.1 fiber

Before I knew it my work day was done!  I actually like being busy at work – makes the day go by so quick.

So you remember Hannah flagged a bunch of recipes from this months Food Network magazine.  Her number one request:

This is an Ellie Krieger recipe.  I did adapt it however, because I left out the scallions (of course!) and reduced the amount of oil.  It called for 4 teaspoons of toasted sesame oil AND 6 teaspoons canola oil.

Sesame Chicken with Snow Peas and Broccoli (printer friendly version here)

Makes 4 servings (359 calories, 8.1 fat, 17.1 carbs, 2.7 fiber and 49 protein)


5 tablespoons soy sauce
2 teaspoons sesame oil
2 teaspoons honey
1 1/4 pounds chicken breast
1 tablespoon ginger, fresh grated
3 cloves garlic, minced
1 1/4 cups chicken broth
1 tablespoon sugar
3 teaspoons cornstarch
1 tablespoon rice vinegar
1 teaspoon hot sauce, chile paste
1 cup snow peas
2 cups broccoli


  1. Whisk 3 tablespoons soy sauce, sesame oil and honey in a bowl. Add diced chicken breast, toss and let the chicken marinate for 20 minutes.
  2. Remove chicken from bowl with slotted spoon. Heat Pam to medium-high heat, and cook the chicken until just cooked through – about 3 – 5 minutes depending on the size of the chicken pieces.
  3. Remove chicken. Add garlic and ginger to pan and cook for 1 minute. In a separate bowl whisk together broth, sugar, cornstarch, vinegar, chili paste and remaining 2 tablespoons soy sauce. Add to the skillet and stir until thickened, about 3 to 4 minutes.
  4. Meanwhile, bring a pot of water to a boil. Once boiling, add pea pods and broccoli and cook for 3 minutes. Strain, add to sauce mixture, add chicken back in and toss to coat.
  5. Sprinkle each plate with 1/2 tablespoon sesame seeds if desired and serve over brown or white rice.

Two things to note:  because I Pam fried my chicken, it never got crispy.  Let me tell you that I believe Tony was a bit disappointed when he didn’t hear the deep fat fryer going.  He had Chinese restaurant sesame chicken on the brain, and my lighter version?  Um, let’s just say he’s happy that pork roast is on the menu tonight!

Second, I would double the sauce next time.  This is a mildly spiced dish too, so I had to kick my plate up a notch, but Hannah and I thought it was a keeper.  Tony wants us to keep it to ourselves from now on though!

the corn starch really made a thick sauce

with 1/2 cup rice: 452 calories, 39 carbs, 62 protein, 8.3 fat and 3 fiber

And our dinner came no where near the color Ellie’s was – hers was a deeper red and I have no idea how she obtained that color.   And next time I think I will use some oil to fry up the chicken.

By 9:00, Tony and I were both starving!  So I made us some popcorn.  It’s weird because we really only make popcorn in the fall and winter for some reason.

Stats for Monday

  • 1562 calories
  • 163 carbs
  • 122 protein
  • 35 fat
  • a whopping 44 grams of fiber thanks to the bagel and low carb wraps!
  • no exercise

I have to thank someone for a recent award given to me!  Amanda from Getting to Goal. Amanda is on fire – with the help of Weight Watchers, she’s gone from 250 pounds and now weighs in around 154 – so proud of her!

When I have time I’ll answer her question:

If you had the chance to go back and change one thing in your life, would you and what would it be?

I need to think about that one!  How would you answer that question??

31 thoughts on “Sesame Chicken with Broccoli and Snow Peas

  1. The sesame chicken looks yummy! I don’t know if I would change anything….I think life is all about learning.

  2. If I had to change something it would be a) not let myself get overweight b) not wait until I had lost the weight to start having fun

    I don’t know about you but it seems we’re always hungry later in the evening when I make Chinese food for dinner. We all get the munchies later.

    Do you like the Food Network magazine? I’ve seen it but never bought it. Are the recipes as reliable as America’s Test Kitchens?

    • I love it because it has a two page picture index of all the recipes in the issue. And I think it was only $14.99 for a year subscription – I think the newsstand price is around $5!

      I do like America’s Test Kitchens better though – none of their recipes has failed me yet!

  3. That sesame chicken looks delicious! My husband would love it.

  4. Any case, your version of the sesame chicken looks yummy – and healthier!

    And in answer to your question, yes…and no, I can’t tell you, because what’s done can’t be undone in real life.

  5. The sesame chicken looks delicious! I love that it’s not fried. Sounds like a great meal to me!

  6. Reading your blog always makes me so hungry 😛

  7. I used to order Sesame Chicken out all the time. I think your version looks delicious- but I can relate to how Tony felt! lol 🙂

  8. Tony is funny! That would probably be my Mr.’s reaction too.

    I’ve never eaten yogurt as a breakfast, always as a snack. I’m with you in that I prefer savory over sweet most of the time. Even in the winter when I eat a lot of oatmeal, I always eat a boiled egg too!

    The thing I would change? I would have started strength training in my late 20s or early 30s and tried to find some way to enjoy it and get used to it. I had no idea how much my body would fall apart in my 40s!

  9. LOL….nothing like a non-Biz breakfast to help appreciate your Biz breakfasts! 🙂

    How funny that you ask this question because I’ve been thinking about it lately and I always come to the same conclusion…I wouldn’t change a darn thing! I love everything about myself and my life. I wouldn’t risk any small change about myself (even just wishing that I never gained all this weight) if it might change the life that I have now. I used to think that I’d make changes, but now I know it’s not worth it to even contemplate it.

  10. oh wow you made it!! very nice. looks delicious 🙂

  11. The sesame chicken looks really good. I’ll need to subscribe to that magazine. I need to start trying some new recipes.

    Omg I posted this in my blog but I made salsa shredded chicken with your salsa and holy crap it’s good. Andy and I are obsessed. You’ve spoiled us!

    Congrats on the award. Is it weird that I wouldn’t change a thing about my past? It’s what made me who I am. (Maybe I would have laid off all the junk food…ha!)

  12. DiningAndDishing

    I would maybe change my college major. Journalism was fun in school – but not very practical in today’s economy!

    – Beth @

  13. That sesame chicken looks way better (and healthier) than the one I get from my local chinese restaurant.

  14. Do you have a website for bagels cause I would love to try them. Your blog is the best I never miss a day.

  15. Thanks for visiting my blog! Just checked out yours too and, wow, great job! You now have me day-dreaming of spinach & jack cheese quesadillas. *swoon*

  16. Thank Biz! And congrats to you too.

  17. Ellie Krieger has some of the best recipes–I love her holiday recipe for low-fat pumpkin muffins.

    PS–Your breakfast looks so tasty! I’m a bit obsessed with the Nature’s Path Pumpkin Flax granola 🙂

  18. Mmmm *smacks lips*.

    I don’t think I’d go back and change anything. Life is pure happiness. I’ve learned from every mistake I’ve made, and it is all a part of who I am today. I wouldn’t want to change that.

  19. Without knowing the exact original recipe, I would imagine that the lack of colour on your chicken was because you didn’t use a bit of oil to get it truly browned, and perhaps some of the ingredient amounts in the sauce weren’t the same? Plus they style those photos very well to make the colours pop!

    Either way, the whole thing sounds delicious 🙂

  20. That chicken dish looks great! So does your breakfast too, but I tend to go with sweet breakfasts.

  21. i hate it when things don’t look quite the same and you know they’ve done something funny for the picture! i mean, the pictures are what get me half the time 🙂 hopefully you’ll have some fantastic eggs for breakfast tomorrow!!

  22. I think the chicken looks great, fried or not. The veggies would give it lots of crunch!

  23. […] Biggest Diabetic Loser A healthy balance of food and exercise. . . while keeping blood sugars normal! Skip to content HomeAboutBSI Rules!Group 101 Finale!Index of Recipes!The first person . . .The second person . . . ← Sesame Chicken with Broccoli and Snow Peas […]

  24. I would have made sure I stayed in sports when I went to college and learn to say no to my lanlord there when I was offered seonds and thirds!

  25. I have been a subscriber of Food Network magazine since their inception and was thinking about making that sesame chicken- thanks for the tips. As for changing something, that’s an easy one- more children or at least one more. I have 2 great girls and 1 son- all smart, college educated and caring people- a nurse, teacher and librarian to be. Yep, I’m one proud mama.

  26. Can’t wait to make this chicken recipe! I made a chicken with snow peas last week that was good…I also made a beef with broccoli that sucked! Oh, well, win some, lose some!

  27. Totally bookmarked this for later! This kind of recipe is right up my alley 🙂

    Have a tasty weekend, friend!

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