Healthy Orange Chicken

Healthy Orange Chicken is a delightful twist on a classic takeout favorite. This Healthy Orange Chicken recipe stands out for its simplicity and nutritional benefits, making it perfect for busy weeknights or meal prep. With vibrant flavors from fresh oranges and the satisfying crunch of broccoli, it’s a wholesome dish that everyone will enjoy.

Why You’ll Love This Recipe

• Quick and Easy: Ready in just 45 minutes, this meal fits perfectly into your weekday routine.
• Flavorful: The combination of orange juice and coconut aminos creates a deliciously tangy sauce that elevates the chicken.
• Healthier Alternative: Made with whole ingredients, this dish is lower in calories without sacrificing taste.
• Versatile: Customize with your favorite vegetables or serve over rice or quinoa for added variety.
• Gluten Free: Suitable for those with gluten sensitivities, ensuring everyone at the table can enjoy it.

Tools and Preparation

To make your cooking experience seamless, gather some essential tools before you start. Having everything ready will help streamline the process.

Essential Tools and Equipment

• Non-stick skillet
• Blender
• Cutting board
• Knife
• Mixing bowl

Importance of Each Tool

• Non-stick skillet: Prevents sticking and makes cleanup easier, allowing you to focus on enjoying your meal.
• Blender: Essential for creating a flour-like consistency from oats quickly and efficiently.
• Cutting board: Provides a safe space for chopping chicken and vegetables, minimizing mess in your kitchen.

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Ingredients

For the Chicken

• 1 lb chicken tenderloins (or chicken breast)
• 3 tablespoons extra virgin olive oil

For the Sauce

• 1 cup orange juice (no sugar added)
• 1/4 cup low sodium chicken broth
• 1/2 cup coconut aminos
• 1/2 teaspoon garlic powder
• 1/2 teaspoon ginger powder

For Coating

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

For Garnish & Vegetables

• 2 green onions (diced)
• 4 cups broccoli florets

How to Make Healthy Orange Chicken

Step 1: Preheat the Skillet

Preheat a large non-stick skillet to medium heat. Add the extra virgin olive oil to allow it to warm up while you prepare the chicken.

Step 2: Prepare the Chicken

1. Chop the chicken into 1-inch cubes and set them on a plate. Pat dry to remove excess moisture.

Step 3: Make Oat Flour

1. Place the rolled oats into a blender.
2. Blend for about 1 minute or until it reaches a flour-like consistency.
3. Transfer the oat flour to a plate for coating the chicken pieces.

Step 4: Coat the Chicken

1. Coat each piece of chicken with oat flour thoroughly before placing it in the preheated skillet.

Step 5: Cook the Chicken

1. Cook each piece of chicken for about 3–4 minutes on one side until browned, then flip and cook another 3–4 minutes.
2. Remove cooked chicken pieces to a clean plate; repeat if necessary based on skillet size.

Step 6: 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 to a boil; let simmer for about 15 minutes.

Step 7: Combine Chicken with Sauce

Stir occasionally as the sauce thickens to syrup-like consistency. Once ready, add the cooked chicken and diced green onions back into the skillet and stir well to combine.

Step 8: Cook Broccoli

While waiting for the sauce to thicken:
– You can steam broccoli florets in a pot with water for about 5 minutes or cook according to your preference.

Serve your Healthy Orange Chicken immediately with steamed broccoli alongside for an enjoyable meal! This dish can also be stored in the refrigerator for up to five days, making it ideal for meal prep!

How to Serve Healthy Orange Chicken

Healthy Orange Chicken is delicious and versatile, making it the perfect meal for any occasion. Whether you want a quick lunch or a dinner that impresses, these serving suggestions will elevate your dish.

With Steamed Rice

• Serve your Healthy Orange Chicken over a bed of fluffy steamed rice for a filling meal. Brown rice adds a nutty flavor while keeping it nutritious.

Over Quinoa

• For a protein-packed option, serve the chicken on quinoa. This ancient grain complements the citrusy flavors beautifully.

With Mixed Greens

• Pair the chicken with fresh mixed greens drizzled with a light vinaigrette to create a refreshing salad. The crunch of the greens balances the tender chicken.

In Lettuce Wraps

• For a fun twist, serve the chicken in crisp lettuce leaves as wraps. Add some shredded carrots and chopped peanuts for extra texture and taste.

With Whole Wheat Noodles

• Toss your Healthy Orange Chicken with whole wheat noodles for an Asian-inspired pasta dish. A sprinkle of sesame seeds enhances the presentation and flavor.

How to Perfect Healthy Orange Chicken

To achieve the best results with your Healthy Orange Chicken, follow these helpful tips that enhance both flavor and texture.

• Use Fresh Ingredients: Opt for fresh oranges instead of bottled juice. This will provide a brighter taste and more nutrients in your dish.

• Adjust Seasoning: Feel free to adjust the garlic and ginger according to your taste preferences. A little extra ginger can add nice warmth.

• Don’t Overcook the Chicken: Cook the chicken just until it’s browned and cooked through to keep it juicy and tender.

• Let Sauce Thicken: Be patient while thickening the sauce; it should reach a syrup-like consistency for optimal flavor adhesion.

• Experiment with Vegetables: Add other veggies like bell peppers or snap peas to enhance color and nutrition in your meal.

Best Side Dishes for Healthy Orange Chicken

Pairing side dishes with Healthy Orange Chicken can create a well-rounded meal. Here are some great options to consider:

1. Steamed Broccoli: A classic choice that adds color and nutrients; steam until bright green but still crisp.

2. Cauliflower Rice: A low-carb alternative that absorbs flavors well; sauté lightly with garlic for added taste.

3. Roasted Brussels Sprouts: Tossed in olive oil and salt, these sprouts caramelize beautifully when roasted, adding depth to your plate.

4. Sautéed Snow Peas: Quick-cooking snow peas provide crunch; sauté them briefly in olive oil with garlic for extra flavor.

5. Cucumber Salad: Refreshing cucumbers tossed with vinegar create a light side that balances out the richness of the chicken.

6. Sweet Potato Mash: Creamy sweet potato mash offers natural sweetness; season with cinnamon for an unexpected twist.

7. Zucchini Noodles: Spiralized zucchini provides a fun, low-calorie base; toss them lightly in olive oil before serving.

8. Quinoa Pilaf: Fluffy quinoa mixed with herbs creates an aromatic side that pairs well with the citrus notes of the chicken.

Common Mistakes to Avoid

Many people encounter common pitfalls when preparing Healthy Orange Chicken. Here are some mistakes to watch for:

• Skipping the marinating step: Marinating chicken enhances flavor and tenderness. Take a little time to let it soak in the sauce for at least 30 minutes before cooking.
• Overcooking the chicken: Overcooked chicken can become dry and tough. Cook it just until browned and fully cooked through for a juicy texture.
• Not thickening the sauce properly: A thin sauce doesn’t cling well to the chicken. Allow it to simmer until it reaches a syrup-like consistency for better coating.
• Using regular oats instead of gluten-free options: If you’re aiming for a gluten-free meal, ensure you use certified gluten-free oats or flour alternatives.
• Neglecting vegetable sides: While the focus is on the chicken, side vegetables like broccoli add nutrition and balance to your plate. Don’t forget them!
• Ignoring storage tips: Proper storage can help maintain freshness. Follow recommended guidelines for storing leftovers safely.

Storage & Reheating Instructions

Refrigerator Storage

• Store Healthy Orange Chicken in an airtight container.
• It can be kept in the refrigerator for up to 5 days.

Freezing Healthy Orange Chicken

• Allow cooling completely before freezing.
• Use freezer-safe containers or bags, ensuring as much air as possible is removed.
• It can be frozen for up to 3 months.

Reheating Healthy Orange Chicken

• Oven: Preheat to 350°F (175°C) and reheat in a covered dish for about 15-20 minutes until warmed through.
• Microwave: Place in a microwave-safe dish, cover loosely, and heat on medium power for 2-3 minutes, stirring halfway through.
• Stovetop: In a skillet over medium heat, add a splash of water or broth and reheat while stirring until hot.

Frequently Asked Questions

Here are some common questions about making Healthy Orange Chicken:

What makes this Healthy Orange Chicken low-calorie?

This recipe uses lean chicken and substitutes high-calorie components with healthier options like fresh orange juice and coconut aminos.

Can I make this recipe with different proteins?

Yes! You can substitute turkey or beef if you prefer. Just adjust cooking times as needed based on the type of meat used.

How do I customize my Healthy Orange Chicken?

Feel free to add other vegetables, such as bell peppers or snap peas, to enhance nutrition and flavor according to your taste preferences.

Is this recipe suitable for meal prep?

Absolutely! This Healthy Orange Chicken stores well in the fridge or freezer, making it perfect for meal prepping.

Final Thoughts

Healthy Orange Chicken is not only delicious but also versatile, allowing you to customize it with your favorite veggies or protein choices. It’s perfect for weeknight dinners or meal prep. Give this recipe a try; you’ll love its fresh flavors and ease of preparation!