Healthy Orange Chicken: A Guilt-Free Delight Recipe

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Healthy orange chicken recipe

Lunch

Are you craving a delicious dish that marries vibrant flavors with nutritious ingredients? Look no further than Healthy Orange Chicken! This delightful twist on a classic favorite offers all the zesty goodness without the guilt. Picture tender pieces of chicken enveloped in a luscious, tangy orange sauce, perfect for brightening up any dinner table.

One of the best things about this dish is its versatility. Feel free to swap chicken breast for tofu or chickpeas for a plant-based option loaded with protein. You can also incorporate a medley of fresh veggies such as bell peppers and broccoli to boost the nutritional profile. For those who enjoy extra heat, a dash of chili flakes can add a thrilling kick!

To achieve the ideal balance of flavors and textures, marinate the chicken or plant-based protein in a blend of fresh ginger, garlic, and orange zest. With these expert tips, you can savor the citrus notes while keeping it light and healthy. Your taste buds—and your waistline—will thank you!

Orange chicken recipe

Ingredients for Healthy Orange Chicken:

This delicious twist on a classic dish serves anywhere from 8 to 10 people and is easy to prepare. Gather the following ingredients to create a scrumptious and healthier version of orange chicken that everyone will love.

For the Chicken:

  • 2 pounds boneless, skinless chicken breasts, cut into bite-sized pieces
  • 1 cup whole wheat flour (for a healthier coating)
  • 1 large egg, lightly beaten
  • 1 tablespoon cornstarch (optional, for extra crispiness)
  • ½ teaspoon black pepper
  • ½ teaspoon garlic powder
  • ½ teaspoon ground ginger
  • 2 tablespoons olive oil

For the Orange Sauce:

  • 1 cup fresh orange juice (about 3-4 oranges)
  • 1 tablespoon orange zest (to enhance the citrus flavor)
  • 3 tablespoons honey or maple syrup (for a natural sweetness)
  • ¼ cup low-sodium soy sauce (or tamari for gluten-free option)
  • 2 tablespoons rice vinegar (for a tangy kick)
  • 1-2 teaspoons Sriracha (optional, for added heat)
  • 1 tablespoon cornstarch mixed with 2 tablespoons water (for thickening)

For Garnishing:

  • 2 green onions, sliced (adds freshness)
  • 1 tablespoon sesame seeds (for crunch and presentation)
  • Fresh cilantro, chopped (optional, for extra flavor)

Suggested Variations:

If you’re looking to customize your healthy orange chicken dish, consider these optional ingredients:

  • Substitute chicken with firm tofu or shrimp for a vegetarian or seafood twist.
  • Add vegetables like bell peppers, broccoli, or snap peas for added nutrition and color.
  • For a gluten-free version, ensure all sauces and coatings are certified gluten-free.
  • Incorporate different citrus juices, like lime or grapefruit, to give your dish a unique flavor profile.

How to prepare Healthy Orange Chicken:

Making Healthy Orange Chicken is an enjoyable process that yields a delicious, nutritious meal. Follow these clear steps to create this flavorful dish!

Step 1: Gather Your Ingredients

Start by collecting all necessary ingredients. You’ll need chicken breast, orange juice, soy sauce, honey, garlic, ginger, and corn starch. Don’t forget to have some sesame oil and broccoli for added nutrition!

Step 2: Prepare the Chicken

Cut the chicken breast into bite-sized pieces, ensuring they are uniform for even cooking. This step is crucial for achieving a perfect texture.

Step 3: Marinate the Chicken

In a medium bowl, combine the chicken pieces with soy sauce, orange juice, minced garlic, and grated ginger. Allow this mixture to marinate for at least 30 minutes. Marinating intensively flavors the chicken.

Step 4: Mix the Sauce

In a separate bowl, whisk together 1/4 cup of orange juice, 2 tablespoons of honey, and 1 tablespoon of corn starch. This mixture will create a thick, luscious sauce once cooked.

Step 5: Cook the Chicken

Heat sesame oil in a large skillet over medium-high heat. Once hot, add the marinated chicken pieces, allowing them to sear for about 5-7 minutes. Cook until the chicken is golden brown and cooked through.

Step 6: Combine Sauce and Chicken

Lower the heat and pour the mixed sauce over the chicken, stirring well to coat each piece thoroughly. Simmer on low for about 2-3 minutes, allowing the sauce to thicken properly.

Step 7: Add Broccoli

Add fresh broccoli to the pan and cover with a lid. Let it steam for 4-5 minutes until tender-crisp. This step boosts the dish’s nutrients while adding vibrant color.

Step 8: Serve and Enjoy

Once everything is cooked and the sauce is rich and sticky, remove the skillet from heat. Plate the Healthy Orange Chicken and broccoli, garnishing with sesame seeds if desired. Serve it hot over brown rice for a complete meal.

This healthy twist on a classic dish is now ready to delight your taste buds while nourishing your body!

Tips for the Perfect Healthy Orange Chicken

Maintain the Right Cooking Temperature

To achieve tender chicken with a flavorful glaze, it’s crucial to cook at the correct temperature. Start by using medium-high heat for searing. This will create a nice caramelization on the chicken and lock in moisture. Use a meat thermometer to ensure the internal temperature reaches 165°F. If your chicken is browning too quickly, lower the heat slightly. This balance will prevent the dish from becoming dry or overcooked. Remember to let the chicken rest for a few minutes after cooking. This step allows the juices to redistribute, ensuring a juicy final product.

Choose High-Quality Ingredients

The quality of your ingredients directly affects the taste of your dish. Use fresh, organic oranges for juicing and zesting; they will give a vibrant flavor that store-bought juices won’t match. Select lean cuts of chicken, such as chicken breasts or thighs, to create a healthier option. Additionally, opt for low-sodium soy sauce to reduce sodium content without sacrificing flavor. If possible, include some fresh ginger and garlic. Their freshness will enhance the taste and provide added health benefits.

Substitutions for Dietary Restrictions

To accommodate various dietary needs, consider some smart substitutions. For a gluten-free option, use tamari sauce instead of soy sauce. This will maintain a rich flavor without gluten. If you are trying to cut down on sugar, substitute honey or agave nectar for a lower-glycemic index sweetener. For a vegan version, replace chicken with firm tofu or cauliflower. Adjust cooking times to ensure your plant-based proteins are well-cooked yet tender.

Variations to Spice Up Your Healthy Orange Chicken

Don’t hesitate to get creative with your dish! Add vegetables like bell peppers, carrots, or snap peas for extra nutrition and color. You can also experiment with different spices, such as red pepper flakes for a hint of heat or sesame seeds for added crunch. If you prefer a saucier dish, simply double the sauce recipe and serve over whole-grain rice or quinoa. This approach will give you a heartier meal that’s still on the healthier side.

By following these tips, you’ll create a delightful and nutritious take on orange chicken that’s perfect for any occasion!

Storage Tips for Healthy Orange Chicken:

Maintaining the freshness of your Healthy Orange Chicken is crucial to enjoy its delicious flavors. Follow these practical tips to ensure it stays tasty and safe to eat for longer periods.

1. Refrigerate Promptly

After cooking, refrigerate your Healthy Orange Chicken within two hours. Allowing it to cool at room temperature for too long can encourage bacteria growth. Place the chicken in an airtight container to prevent any odors from seeping in.

2. Optimal Temperature

Set your refrigerator to a temperature below 40°F (4°C). This temperature helps keep your food safe, slowing bacterial growth. Regularly check the temperature to ensure it remains optimal.

3. Proper Container Choices

Use airtight glass or plastic containers for storage. These materials prevent moisture loss and keep your chicken from becoming dry. Avoid using metal containers, as they can react with the sauce and alter the flavor.

4. Freezing for Longevity

If you have leftovers that you won’t consume within a few days, consider freezing your Healthy Orange Chicken. Portion the chicken into smaller containers or zip-top bags. Remove as much air as possible before sealing to avoid freezer burn. Label each container with the date for easy identification.

5. Thawing Safely

When ready to enjoy previously frozen Healthy Orange Chicken, always thaw in the refrigerator. This method ensures a safe temperature during the thawing process. Avoid thawing at room temperature, as it can lead to harmful bacteria growth.

6. Reheating Tips

Reheat your chicken thoroughly, reaching an internal temperature of 165°F (74°C). You can use the stovetop or a microwave for reheating. If the chicken appears dry, add a splash of orange juice or broth to restore moisture.

7. Shelf Life Guidelines

Your Healthy Orange Chicken will last in the refrigerator for about 3 to 4 days. When stored properly in the freezer, it remains good for approximately 2 to 3 months. Always check for signs of spoilage before consuming, such as off smells or changes in texture.

By following these storage tips, you can enjoy Healthy Orange Chicken safely while preserving its delightful taste.

Related Recipes You Will Love

If you’re a fan of the vibrant flavors in Healthy Orange Chicken, you might enjoy a variety of complementary dishes that celebrate fresh ingredients and bold tastes. Here are some related recipes that not only enhance your meal plan but also incorporate similar cooking techniques and flavor profiles.

Teriyaki Chicken Stir-Fry

This dish features marinated chicken in a sweet teriyaki sauce, combined with crisp vegetables. The cooking method resembles healthy orange chicken as it allows for quick cooking while maintaining tenderness. The sweet and savory elements play well together, making each bite as satisfying as the original recipe.

Honey Garlic Salmon

If citrus-based flavors tantalize your taste buds, give honey garlic salmon a try. The glaze offers a delightful sweet sticky finish similar to the sauce used in healthy orange chicken. Not only is it easy to prepare, but it’s also packed with omega-3 fatty acids, making it a heart-healthy option.

Sweet and Sour Tofu

This vegetarian option brings together crispy tofu with a tangy sweet and sour sauce. It uses similar ingredients like vinegar and sugar, providing a comparable flavor attack. Serve it over rice, and you will have a fulfilling meal that speaks to both health and flavor.

Each of these recipes aligns perfectly with the delightful tastes found in healthy orange chicken. They present healthy alternatives and diverse ingredients, ensuring your culinary journey remains exciting and nutritious.

Frequently Asked Questions:

What makes orange chicken a healthier option?

Healthy orange chicken can be made lighter by using lean cuts of poultry, such as chicken breast rather than thigh, and by avoiding deep frying. Using fresh ingredients and reducing the amount of sugar and sodium in the sauce also contributes to a more nutritious dish. By employing baking or stir-frying techniques with minimal oil, you can enjoy a flavorful meal without compromising on health.

Can I use a substitute for the chicken in this recipe?

Absolutely! For those seeking a plant-based alternative, tofu or tempeh can replace chicken in healthy orange chicken recipes. You can also try using shrimp or even turkey for a different spin. Adjust cooking times accordingly to ensure the protein is properly cooked while maintaining its moisture and flavor.

Is healthy orange chicken suitable for meal prep?

Yes, this dish is perfect for meal prepping. You can prepare the orange sauce and marinate the chicken in advance. When ready to serve, simply cook the chicken and combine it with the prepared sauce. This allows for convenient, on-the-go meals that can be stored in the refrigerator, making it easy to eat healthily throughout the week.

Are there gluten-free options for this dish?

Yes! To make a gluten-free version of orange chicken, substitute soy sauce with tamari or coconut aminos. Additionally, ensure that any other pre-made sauces or ingredients used are certified gluten-free. With these adjustments, you can enjoy a gluten-free rendition without missing out on flavor.

How can I make the dish less sweet?

To reduce sweetness in healthy orange chicken, you can decrease the amount of sugar or honey in the sauce. Opt for using freshly squeezed orange juice instead of concentrated juice, as it tends to be less sweet. Adding a splash of vinegar or adding zest can enhance the flavor profile while minimizing sweetness.

What vegetables can I add for extra nutrition?

Incorporating vegetables into healthy orange chicken adds nutrients and fiber. You can include bell peppers, broccoli, snap peas, or carrots to boost the dish’s nutritional value. Stir-frying or steaming the vegetables before adding them to the sauce will enhance their color and texture, making the dish more appealing and wholesome.

Conclusion:

In summary, this Healthy Orange Chicken recipe elevates a classic dish into a nutritious and delightful meal. Its simplicity ensures that even novice cooks can whip it up in no time, making it an excellent choice for busy weeknights. With the flexibility to customize the ingredients, you can adapt the recipe to fit your dietary preferences or pantry staples. Whether you choose to add colorful vegetables or swap proteins, the vibrant orange glaze will keep your taste buds dancing. Embrace this versatility to create a dish that suits your family’s unique tastes. Commit to making it healthier without sacrificing flavor, and savor the joy of a wholesome home-cooked dinner. Enjoy the flavorful combination that Healthy Orange Chicken brings to your table, knowing that with every bite, you’re nourishing yourself and your loved ones.

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Healthy Orange Chicken


  • Author: Carolyn
  • Total Time: 30 minutes

Description

One of the best things about this dish is its versatility. Feel free to swap chicken breast for tofu or chickpeas for a plant-based option loaded with protein…


Ingredients

Scale

For the Chicken:

  • 2 pounds boneless, skinless chicken breasts, cut into bite-sized pieces
  • 1 cup whole wheat flour (for a healthier coating)
  • 1 large egg, lightly beaten
  • 1 tablespoon cornstarch (optional, for extra crispiness)
  • ½ teaspoon black pepper
  • ½ teaspoon garlic powder
  • ½ teaspoon ground ginger
  • 2 tablespoons olive oil

For the Orange Sauce:

  • 1 cup fresh orange juice (about 34 oranges)
  • 1 tablespoon orange zest (to enhance the citrus flavor)
  • 3 tablespoons honey or maple syrup (for a natural sweetness)
  • ¼ cup low-sodium soy sauce (or tamari for gluten-free option)
  • 2 tablespoons rice vinegar (for a tangy kick)
  • 12 teaspoons Sriracha (optional, for added heat)
  • 1 tablespoon cornstarch mixed with 2 tablespoons water (for thickening)

For Garnishing:

  • 2 green onions, sliced (adds freshness)
  • 1 tablespoon sesame seeds (for crunch and presentation)
  • Fresh cilantro, chopped (optional, for extra flavor)

Instructions

Step 1: Gather Your Ingredients

Start by collecting all necessary ingredients. You’ll need chicken breast, orange juice, soy sauce, honey, garlic, ginger, and corn starch. Don’t forget to have some sesame oil and broccoli for added nutrition!

Step 2: Prepare the Chicken

Cut the chicken breast into bite-sized pieces, ensuring they are uniform for even cooking. This step is crucial for achieving a perfect texture.

Step 3: Marinate the Chicken

In a medium bowl, combine the chicken pieces with soy sauce, orange juice, minced garlic, and grated ginger. Allow this mixture to marinate for at least 30 minutes. Marinating intensively flavors the chicken.

Step 4: Mix the Sauce

In a separate bowl, whisk together 1/4 cup of orange juice, 2 tablespoons of honey, and 1 tablespoon of corn starch. This mixture will create a thick, luscious sauce once cooked.

Step 5: Cook the Chicken

Heat sesame oil in a large skillet over medium-high heat. Once hot, add the marinated chicken pieces, allowing them to sear for about 5-7 minutes. Cook until the chicken is golden brown and cooked through.

Step 6: Combine Sauce and Chicken

Lower the heat and pour the mixed sauce over the chicken, stirring well to coat each piece thoroughly. Simmer on low for about 2-3 minutes, allowing the sauce to thicken properly.

Step 7: Add Broccoli

Add fresh broccoli to the pan and cover with a lid. Let it steam for 4-5 minutes until tender-crisp. This step boosts the dish’s nutrients while adding vibrant color.

Step 8: Serve and Enjoy

Once everything is cooked and the sauce is rich and sticky, remove the skillet from heat. Plate the Healthy Orange Chicken and broccoli, garnishing with sesame seeds if desired. Serve it hot over brown rice for a complete meal.

Notes

Variations to Spice Up Your Orange Chicken: Don’t hesitate to get creative with your dish! Add vegetables like bell peppers, carrots, or snap peas for extra nutrition and color. You can also experiment with different spices, such as red pepper flakes for a hint of heat or sesame seeds for added crunch. If you prefer a saucier dish, simply double the sauce recipe and serve over whole-grain rice or quinoa. This approach will give you a heartier meal that’s still on the healthier side.

  • Prep Time: 15 min
  • Cook Time: 15 min
  • Category: Lunch & Dinner

Nutrition

  • Serving Size: 1 serving
  • Calories: 257kcal
  • Sugar: 13g
  • Sodium: 1219mg
  • Fat: 8g
  • Saturated Fat: 1g
  • Trans Fat: 1g
  • Carbohydrates: 19
  • Fiber: 73mg
  • Protein: 26g
  • Cholesterol: 73mg

Tags:

Chicken / Chicken orange / Healthy recipes

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