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I got a frozen package of chicken breasts from Trader Joe’s the other week. It was a steal of a deal. And the sodium levels were quite low. I couldn’t resist, as is usually the case when I step into Trader Joe’s. (“I definitely need 3 bags of chocolate covered pretzels, as well as chocolate covered edamame, a giant package of string cheese, and let’s just throw those chocolate covered potato chips in there, too”)

Well, the low-sodium frozen chicken made up for all that chocolate (maybe — though they’re saying that chocolate is good for you now — which I’m beginning to think is the reason I’m not a complete whale at this point in my life).

Let me get back to what I was really saying.

I used this recipe with frozen chicken, which is 100% totally fine to do, just as long as you defrost it before you bake it.

The Trader Joe’s package might tell you that you don’t have to defrost the chicken before you use it, and I should’ve listened to my inner brain smarts that said, “um, Megan, this is a lie. You are going to be waiting around for this chicken to be done if you don’t defrost it. It will take longer than 30 minutes. This actually has happened to you before. So this is sort of a no-brainer. Will you just listen to yourself for once? Your instincts are usually right, yet sometimes you completely ignore yourself, which can, and frequently does end poorly.”

So what did I do? I prepared the chicken, frozen, and sure enough, cooked it for an extra 15 minutes to make sure it was done.

Which is fine, if you aren’t starving.

If you’re using chicken that hasn’t been frozen into a big ice block yet, then you reading this lead-up to the recipe was completely unnecessary, but hopefully entertaining. Because even 2 + years after I’ve been screwing things up in the kitchen, I’m still far far far away from the term “pro” or “just like grandma” material.

Despite ALL THAT, this chicken tasted good.

Honey Sesame Chicken (adapted from The Healthy College Cookbook)
Serves 4
>> Click here for printable recipe 


  • 4 boneless, skinless chicken breasts (or 5-6 pieces of frozen chicken breasts — which are usually smaller than the packages that aren’t frozen in the meat section)
  • 4 tbsp honey
  • 3 tbsp sesame seeds
  • 1 tsp garlic powder
  • 1/2 tsp pepper
  1. Preheat oven to 350 degrees F (400 if using partially frozen chicken).
  2. Spray a 9 x 13 inch casserole dish with cooking spray. Arrange the chicken in a single layer in the dish. Warm the honey for 15-20 seconds in the microwave and brush evenly over the chicken.
  3. In a small bowl, combine the sesame seeds, garlic powder, and pepper, and sprinkle evenly over chicken. Bake uncovered for 30 minutes, or until the chicken is cooked through (juices run clear when pricked with a fork).
  4. Serve over rice or couscous with a side of your favorite greens.

My Two Cents: Okay, so after waiting around for an extra mere 15 minutes for this chicken to cook, it was PHENOMENAL. Honey works magic on chicken every single time. And the sesame seeds add a nice pop of flavor.

The leftovers are great hot or cold. I sliced mine up, tossed it in with a salad the next night, and tossed in some feta cheese to top it all off.

Enjoy! :)