Healthy Orange Chicken

Healthy Orange Chicken is a delightful twist on a classic dish, making it perfect for any occasion. This Healthy Orange Chicken recipe balances flavor with nutrition, creating a low-calorie meal that doesn’t compromise on taste. It’s gluten-free and utilizes wholesome ingredients, making it an excellent choice for family dinners or meal prep. Enjoy this guilt-free takeout favorite that everyone will love!

Why You’ll Love This Recipe

• Easy to Prepare: With simple ingredients and straightforward steps, this recipe is perfect for busy weeknights.
• Flavorful: The combination of orange juice and coconut aminos creates a deliciously tangy sauce that enhances the chicken.
• Health-Conscious: Lower in calories and made with real food, this dish is great for those watching their diet.
• Versatile: Pair it with various sides like steamed broccoli or brown rice to suit your taste preferences.
• Meal Prep Friendly: Store leftovers in the fridge for up to five days, making it an excellent option for lunch or dinner throughout the week.

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Tools and Preparation

Before getting started, gather your tools and prepare your kitchen. Having everything set up will make the cooking process smoother.

Essential Tools and Equipment

• Large skillet
• Blender
• Measuring cups
• Measuring spoons
• Cutting board
• Knife

Importance of Each Tool

• Large skillet: Ideal for cooking the chicken evenly while allowing plenty of room for sautéing.
• Blender: Quickly transforms rolled oats into flour, ensuring a light coating for the chicken.
• Measuring cups & spoons: Ensures accurate ingredient portions for a balanced flavor profile.

Ingredients

Healthy Orange Chicken is a simple, low calorie version of your favorite takeout meal. This lighter meal is made with real food and gluten free.

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 and Garnish

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

How to Make Healthy Orange Chicken

Step 1: Preheat the Skillet

Preheat a large skillet to medium heat. Add 3 tablespoons of extra virgin olive oil to ensure even cooking.

Step 2: Prepare the Chicken

Chop the chicken into 1-inch cubes. Place them on a plate and pat dry to help achieve a nice sear.

Step 3: Make Oat Flour Coating

Place the rolled oats in a blender. Blend for about 1 minute until they reach a flour-like consistency. Transfer the oat flour to a plate. Coat each piece of chicken with this flour before placing them in the preheated skillet.

Step 4: Cook the Chicken

Cook the coated chicken pieces in batches if necessary, frying for about 3-4 minutes on one side until browned. Flip and cook another 3-4 minutes until golden brown on all sides. Remove cooked chicken from the skillet onto a clean plate.

Step 5: Whisk Together Sauce Ingredients

In a bowl, whisk together 1 cup of orange juice, 1/4 cup low sodium chicken broth, 1/2 cup coconut aminos, 1/2 teaspoon garlic powder, and 1/2 teaspoon ginger powder. Pour this mixture into the same skillet used for cooking chicken and bring it to a boil.

Step 6: Thicken the Sauce

Allow the sauce to boil gently for about 15 minutes, stirring occasionally until thickened to a syrup-like consistency.

Step 7: Combine Chicken with Sauce

Once thickened, add back in your cooked chicken along with sliced green onions. Stir well to combine everything thoroughly.

Step 8: Cook Broccoli

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

Step 9: Serve

Serve your delicious Healthy Orange Chicken immediately alongside steamed broccoli or store leftovers in an airtight container in the refrigerator for up to five days. Enjoy!

How to Serve Healthy Orange Chicken

Healthy Orange Chicken is not only delicious but also versatile. You can serve it in various ways to suit your taste and occasion.

Over Steamed Rice

• Serve your Healthy Orange Chicken over a bed of steamed brown or white rice for a filling meal. The rice absorbs the flavorful sauce, enhancing each bite.

With Quinoa

• Pair the chicken with fluffy quinoa for a nutritious alternative. Quinoa adds extra protein and complements the orange flavor wonderfully.

In Lettuce Wraps

• For a light option, serve the chicken in crisp lettuce leaves. This creates a fun, low-carb dish that’s perfect for lunch or a quick snack.

On a Bed of Greens

• Create a refreshing salad by placing the Healthy Orange Chicken on mixed greens. Add some sliced almonds or sesame seeds for crunch and texture.

How to Perfect Healthy Orange Chicken

To achieve the best flavor and texture in your Healthy Orange Chicken, follow these helpful tips.

• Use Fresh Ingredients: Always opt for fresh chicken and produce. Fresh ingredients enhance the overall taste of your dish.

• Adjust Seasoning: Feel free to adjust the ginger and garlic amounts based on your preference. More ginger will add warmth, while more garlic gives depth.

• Monitor Cooking Time: Avoid overcooking the chicken. It should be tender and juicy, with a golden-brown exterior.

• Thicken Sauce Gradually: Let the sauce simmer until it reaches the desired syrup-like consistency. Stirring regularly helps prevent burning.

Best Side Dishes for Healthy Orange Chicken

When serving Healthy Orange Chicken, consider these delightful side dishes that complement its flavors beautifully.

1. Steamed Broccoli: This nutrient-rich vegetable pairs perfectly with orange chicken, adding color and vitamins to your plate.

2. Cauliflower Rice: A great low-carb alternative to traditional rice, cauliflower rice absorbs sauces well and adds extra veggies to your meal.

3. Roasted Sweet Potatoes: Their natural sweetness contrasts nicely with the tangy orange sauce, providing a hearty side that’s easy to prepare.

4. Sautéed Green Beans: Quickly sauté green beans with garlic for an easy yet flavorful side that maintains their vibrant color and crunch.

5. Coconut Rice: Infuse your rice with coconut milk for a rich, creamy flavor that complements the citrus notes of the dish beautifully.

6. Asian Slaw: A refreshing slaw made with cabbage, carrots, and a tangy dressing adds crunch and balances out the meal’s richness.

Common Mistakes to Avoid

Many home cooks make simple errors when preparing Healthy Orange Chicken. Avoid these common pitfalls to ensure your dish turns out perfectly.

• Skipping the Pat Dry Step: Not patting the chicken dry can lead to soggy pieces that don’t brown properly. Always use a paper towel to remove excess moisture.
• Overcrowding the Pan: Adding too many chicken pieces at once prevents even cooking and browning. Cook in batches if necessary to maintain pan temperature.
• Not Monitoring Sauce Thickness: Failing to stir the sauce can result in burning or uneven consistency. Stir regularly and keep an eye on it as it thickens.
• Using Non-Gluten-Free Ingredients: If you’re aiming for a gluten-free meal, ensure all ingredients, especially chicken broth and sauces, are certified gluten-free.
• Neglecting Broccoli Cooking Time: Overcooking broccoli makes it mushy and less appealing. Steam it just until tender for the best texture and flavor.

Storage & Reheating Instructions

Refrigerator Storage

• Store leftover Healthy Orange Chicken in an airtight container.
• It will last up to 5 days in the refrigerator.

Freezing Healthy Orange Chicken

• You can freeze the dish for up to 3 months.
• Use freezer-safe containers or bags, ensuring you remove as much air as possible.

Reheating Healthy Orange Chicken

• Oven: Preheat to 350°F (175°C) and place chicken in a baking dish, covering with foil to retain moisture.
• Microwave: Heat on medium power in short intervals, stirring occasionally until heated through.
• Stovetop: Reheat in a skillet over low heat, adding a splash of water or broth if needed to prevent sticking.

Frequently Asked Questions

Here are some common questions about making Healthy Orange Chicken.

How can I make Healthy Orange Chicken spicier?

You can add red pepper flakes or a dash of hot sauce to the sauce mixture for an extra kick.

Can I substitute chicken for another protein?

Yes! Tofu or shrimp can be used as alternatives if you prefer plant-based options or seafood.

Is Healthy Orange Chicken suitable for meal prep?

Absolutely! It stores well and is perfect for meal prep. Just pack it with steamed vegetables for a balanced meal.

What can I serve with Healthy Orange Chicken?

Serve it with brown rice, quinoa, or cauliflower rice for a complete meal that’s filling and nutritious.

Final Thoughts

Healthy Orange Chicken is not only delicious but also offers versatility for different dietary needs. Feel free to customize it by adding your favorite vegetables or adjusting the spices. Enjoy this comforting dish any day of the week!