Healthy Orange Chicken

Healthy Orange Chicken is a delightful and nutritious twist on a classic takeout dish. This Healthy Orange Chicken recipe is perfect for busy weeknights or when you’re craving something flavorful yet guilt-free. With its vibrant orange sauce and tender chicken, this dish brings together fresh ingredients that are not only satisfying but also easy to prepare. Enjoy it for dinner, lunch, or meal prep – it’s versatile enough to fit any occasion!

Why You’ll Love This Recipe

• Simple Ingredients: Made with real food like chicken and fresh orange juice, this recipe avoids processed ingredients.
• Quick Preparation: Ready in just 45 minutes, making it ideal for a weeknight meal or quick lunch option.
• Gluten-Free Option: Use gluten free rolled oats or arrowroot flour to cater to dietary needs without sacrificing flavor.
• Low Calorie Delight: At only 369 calories per serving, it’s a healthy choice that won’t compromise your diet.
• Family-Friendly Meal: The delicious taste of the orange sauce appeals to both kids and adults.

Tools and Preparation

To make Healthy Orange Chicken efficiently, you’ll need some essential tools in your kitchen.

Essential Tools and Equipment

• Large skillet
• Blender
• Measuring cups and spoons
• Mixing bowl
• Cutting board

Importance of Each Tool

• Large skillet: Essential for cooking the chicken evenly and allowing the sauce to thicken properly.
• Blender: Helps achieve a flour-like consistency with oats quickly, ensuring a smooth coating for the chicken.
• Mixing bowl: Perfect for combining ingredients for the sauce without making a mess.

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Ingredients

Protein

• 1 lb chicken tenderloins (or chicken breast)

Oil & Broth

• 3 tablespoons extra virgin olive oil
• 1/4 cup low sodium chicken broth

Saucy Goodness

• 1 cup orange juice (no sugar added)
• 1/2 cup coconut aminos
• 1/2 teaspoon garlic powder
• 1/2 teaspoon ginger powder

Coating & Garnish

• 2/3 cup gluten free rolled oats (or gluten free oat flour or arrowroot flour for Paleo)
• 2 green onions (diced)

Vegetables

• 4 cups broccoli florets

How to Make Healthy Orange Chicken

Step 1: Preheat the Skillet

Begin by preheating a large skillet over medium heat. Add the extra virgin olive oil once it’s hot.

Step 2: Prepare the Chicken

1. Chop the chicken into 1-inch cubes.
2. Place them on a plate and pat dry to remove excess moisture.

Step 3: Make Oat Flour Coating

1. Place the oats in a blender.
2. Blend for about 1 minute until they resemble flour.
3. Transfer the oat flour to a plate and coat each piece of chicken with it before adding to the skillet.

Step 4: Cook Chicken Pieces

1. Add coated chicken pieces to the skillet in batches.
2. Cook for about 3-4 minutes until browned on each side. Remove from skillet and set aside on a clean plate.

Step 5: Prepare the Sauce

1. In a mixing bowl, whisk together orange juice, chicken broth, coconut aminos, garlic powder, and ginger powder.
2. Pour this mixture into the skillet and bring it to a boil for about 15 minutes.

Step 6: Combine Chicken and Sauce

Stir the sauce occasionally as it thickens to syrup-like consistency. Once ready, add back the cooked chicken along with diced green onions.

Step 7: Cook Broccoli

While your sauce cooks, steam broccoli florets in a pot with water for approximately 5 minutes or cook them according to your preference.

Step 8: Serve

Serve your Healthy Orange Chicken immediately alongside broccoli or store leftovers in the refrigerator for up to five days. Enjoy this delicious meal that brings joy without guilt!

How to Serve Healthy Orange Chicken

Healthy Orange Chicken is not just delicious; it’s versatile and can be served in various ways to please any palate. Here are some serving suggestions to enhance your meal experience.

With Steamed Rice

• Steamed jasmine or brown rice pairs perfectly with the savory orange sauce, soaking up all the flavors.

Over Quinoa

• Quinoa is a nutritious alternative to rice, offering a nutty flavor that complements the chicken and adds extra protein.

Alongside Stir-Fried Vegetables

• Mix in colorful vegetables like bell peppers, snap peas, and carrots for a vibrant plate that adds crunch and health benefits.

In a Wrap

• Use lettuce leaves or gluten-free wraps to create a handheld meal. The juicy chicken and fresh veggies wrapped together make for a fun and healthy lunch option.

With Salad

• Serve Healthy Orange Chicken over a bed of mixed greens, topped with sliced almonds or walnuts for added texture and nutrition.

How to Perfect Healthy Orange Chicken

Achieving the perfect Healthy Orange Chicken takes a little care and attention. Here are some tips to help you master this dish.

• Use Fresh Ingredients: Opt for fresh herbs and spices where possible. Fresh ginger and garlic elevate the flavors significantly.

• Adjust the Sweetness: Depending on your preference, you can modify the sweetness of the orange juice by adding a touch of honey or maple syrup if desired.

• Cook in Batches: If necessary, cook the chicken in batches to ensure even browning. This will give you that delightful crispy texture.

• Let the Sauce Thicken: Be patient while cooking the sauce; letting it reach that syrup-like consistency enhances its flavor and coating ability.

• Add Extra Veggies: Feel free to add more vegetables like zucchini or bell peppers for added nutrients and color.

Best Side Dishes for Healthy Orange Chicken

Pairing side dishes with your Healthy Orange Chicken can elevate your dining experience. Here are some fantastic options:

1. Brown Rice
   A wholesome base that is filling and rich in fiber, perfect for soaking up the sauce.

2. Quinoa Salad
   A light, refreshing salad mixed with cucumbers, tomatoes, and a lemon vinaigrette complements the chicken beautifully.

3. Sautéed Green Beans
   Crisp-tender green beans seasoned with garlic provide a crunchy contrast to the tender chicken.

4. Cauliflower Rice
   A low-carb alternative that offers a neutral flavor, allowing the orange chicken to shine as the star of your meal.

5. Sweet Potato Mash
   Creamy mashed sweet potatoes add natural sweetness and creaminess that pairs well with the savory notes of the dish.

6. Roasted Brussels Sprouts
   Crispy roasted Brussels sprouts drizzled with balsamic glaze make for an elegant side that balances flavors nicely.

7. Cucumber Salad
   A cool cucumber salad with vinegar dressing refreshes your palate after each bite of flavorful chicken.

8. Zucchini Noodles
   Lightly sautéed zucchini noodles serve as a creative low-carb alternative to traditional pasta sides.

Common Mistakes to Avoid

When making Healthy Orange Chicken, it’s easy to make some common mistakes. Here are a few to watch out for:

• Skipping the marinating step: Not allowing your chicken to absorb flavors can result in a bland dish. Consider marinating the chicken in a mix of orange juice and spices for at least 15 minutes before cooking.

• Overcooking the chicken: Cooking the chicken too long can lead to dryness. Aim for a golden brown color and remove it from heat once it reaches an internal temperature of 165°F.

• Neglecting to thicken the sauce properly: If you don’t allow the sauce to reduce sufficiently, it may not have the desired syrup-like consistency. Stir regularly and let it boil until thickened.

• Using too much salt: Using high-sodium broth or sauces can make the dish overly salty. Opt for low sodium options and taste as you go.

• Not adjusting for dietary preferences: If you’re catering to specific dietary needs, be sure to substitute ingredients appropriately, such as using gluten-free oats or alternative flours.

• Forgetting about vegetable sides: Healthy Orange Chicken is best served with veggies like broccoli. Don’t skip this essential part of your meal!

Storage & Reheating Instructions

Refrigerator Storage

• Store in an airtight container.
• Keeps well for up to 5 days in the fridge.

Freezing Healthy Orange Chicken

• Place in freezer-safe containers or bags.
• Can be frozen for up to 3 months for optimal freshness.

Reheating Healthy Orange Chicken

• Oven: Preheat to 350°F and bake covered for about 15-20 minutes until heated through.
• Microwave: Heat on medium power in 1-minute intervals until hot, stirring occasionally.
• Stovetop: Warm on medium heat in a skillet, stirring frequently until heated throughout.

Frequently Asked Questions

Here are some common questions about Healthy Orange Chicken:

How do I make Healthy Orange Chicken gluten-free?

You can easily make this dish gluten-free by using gluten-free rolled oats or gluten-free oat flour instead of regular flour.

Can I use other proteins instead of chicken?

Yes! This recipe works well with turkey or even beef if you prefer a different protein source.

What can I serve with Healthy Orange Chicken?

This dish pairs wonderfully with steamed vegetables like broccoli or brown rice for a complete meal.

How can I adjust the sweetness of the sauce?

Feel free to add more or less orange juice based on your taste preference. You can also experiment with natural sweeteners if desired.

Is Healthy Orange Chicken suitable for meal prep?

Absolutely! It stores well and retains its flavor when reheated, making it perfect for meal prepping lunches or dinners.

Final Thoughts

Healthy Orange Chicken is not only delicious but also versatile. You can customize it by adding different vegetables or adjusting the sauce’s sweetness. This lighter version of a classic takeout dish makes it an excellent choice for any dinner table. Give it a try and enjoy a wholesome meal that doesn’t compromise on flavor!