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Healthy Orange Chicken Recipe
Healthy Orange Chicken Recipe
Orange chicken is a popular dish known for its sweet and tangy sauce. This healthier version uses fresh ingredients and avoids deep frying, making it a delicious and nutritious option for a balanced meal.
Ingredients
For the Chicken:
- 1 lb boneless, skinless chicken breasts (cut into bite-sized pieces)
- 2 tbsp cornstarch
- 1 tbsp olive oil
For the Sauce:
- 1/2 cup fresh orange juice (about 2 oranges)
- 2 tbsp soy sauce (low-sodium)
- 1 tbsp rice vinegar
- 2 tbsp honey or maple syrup
- 1 tbsp tomato paste
- 1 garlic clove (minced)
- 1 tsp fresh ginger (grated)
- 1/2 tsp crushed red pepper flakes (optional)
- 1 tbsp cornstarch (mixed with 2 tbsp water to form a slurry)
For Garnish:
- 1 green onion (sliced)
- Sesame seeds
- Orange zest (optional)
Instructions
- Prepare the Chicken:
- In a bowl, toss the chicken pieces with 2 tbsp cornstarch until evenly coated.
- Cook the Chicken:
- Heat 1 tbsp olive oil in a large skillet over medium-high heat. Add the chicken and cook until browned and cooked through, about 5-7 minutes. Remove the chicken from the skillet and set aside.
- Make the Sauce:
- In the same skillet, add the minced garlic and grated ginger. Sauté for about 30 seconds until fragrant.
- Add the orange juice, soy sauce, rice vinegar, honey (or maple syrup), tomato paste, and crushed red pepper flakes (if using). Stir to combine and bring to a simmer.
- Thicken the Sauce:
- Add the cornstarch slurry to the sauce, stirring constantly until the sauce thickens, about 1-2 minutes.
- Combine Chicken and Sauce:
- Return the cooked chicken to the skillet. Toss to coat the chicken evenly with the sauce. Cook for another 2-3 minutes until the chicken is heated through and well-glazed.
- Serve:
- Transfer the orange chicken to a serving dish. Garnish with sliced green onions, sesame seeds, and orange zest (if desired).
Tips for a Healthier Dish
- Use Fresh Ingredients: Fresh orange juice and ginger add vibrant flavors and nutritional benefits.
- Reduce Sugar: Using honey or maple syrup instead of refined sugar makes the sauce healthier.
- Lower Sodium: Opt for low-sodium soy sauce to control the salt content.
- Avoid Deep Frying: Sautéing the chicken instead of deep frying reduces the fat content.
Nutritional Benefits
- Lean Protein: Chicken breast is an excellent source of lean protein, promoting muscle growth and repair.
- Vitamins and Antioxidants: Oranges provide vitamin C and antioxidants, supporting immune health.
- Healthy Fats: Olive oil adds heart-healthy monounsaturated fats.
Serving Suggestions
- With Brown Rice: Serve the orange chicken over brown rice for a complete meal.
- In Lettuce Wraps: Use large lettuce leaves to create healthy orange chicken wraps.
- With Vegetables: Pair with steamed or stir-fried vegetables like broccoli, snap peas, or bell peppers for added nutrition.
Conclusion
This healthy orange chicken recipe is a delicious and nutritious alternative to the traditional version. By using fresh ingredients and healthier cooking methods, you can enjoy a flavorful dish that supports your health goals. Whether served over rice, in wraps, or with vegetables, this orange chicken is sure to become a favorite.