The Dude Diet

Serena Wolf recently released her first cookbook called, “The Dude Diet.” She was inspired to help dudes flatten their beer bellies. On Twin Cities Live she made Sesame Orange Chicken.

How to order her cookbook
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Sesame-Orange Chicken (Serves 4)


1 tablespoon plus 1½ teaspoons cornstarch
1/3 cup warm water
Zest of 1 orange
¼ cup distilled white vinegar
3 tablespoons low-sodium soy sauce
3 tablespoons honey
2 cloves garlic, grated or finely minced
2 tablespoons finely chopped scallions
1 tablespoon sesame seeds
¼ teaspoon crushed red pepper (optional)
1.5 pounds boneless skinless chicken breasts, sliced into 1 inch cubes
¼ teaspoon kosher salt
2 tablespoons coconut oil, divided
3 cups broccoli florets
1 small red bell pepper, diced
1 small green bell pepper, diced

For serving: (optional)

3 cups cooked brown rice or quinoa

How to make it:

In a medium mixing bowl, whisk the cornstarch and warm water until smooth. Add the vinegar, orange zest, soy sauce, honey, garlic, scallions, sesame seeds, and crushed red pepper (if using), and whisk until well combined. Briefly set the sauce aside.

Season the chicken cubes with kosher salt.

Heat 1 tablespoon of the coconut oil in a large non-stick skillet over high heat. When hot, add the chicken in an even layer. Cook for 2 minutes undisturbed (you want to let the chicken brown slightly), then cook for another 3-4 minutes until opaque throughout. Using a slotted spoon or tongs, transfer the chicken to a bowl.

Pour out any excess liquid in the skillet and return it to the heat. Add the remaining tablespoon of coconut oil. When hot, add the broccoli and bell peppers and cook for 3 minutes until crisp-tender.

Give the sauce another whisk to smooth out any cornstarch clumps. Return the chicken to the pan and pour in the sauce. Cook for about 1 minute, tossing the chicken and vegetables together, until the sauce has thickened. (If the sauce starts to thicken too quickly, don’t panic, just reduce the heat to medium and keep stirring.)

Serve warm over brown rice or quinoa if you like.

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