Healthy Orange Chicken

Healthy Orange Chicken is a delicious, lighter take on the classic dish. This recipe keeps all the rich flavors you love while being low in calories and gluten-free. Perfect for weeknight dinners or meal prep, it combines tender chicken with a sweet and tangy orange sauce. Plus, it’s packed with wholesome ingredients, making it a nutritious choice for any occasion.

Why You’ll Love This Recipe

• Quick and Easy: This Healthy Orange Chicken recipe is simple to prepare, making it ideal for busy weeknights.
• Flavorful and Satisfying: Enjoy the delicious taste of orange chicken without the guilt. The sauce is both sweet and savory.
• Nutritious Ingredients: Made with real food like chicken, fresh broccoli, and natural juices, this dish is healthy and wholesome.
• Versatile Meal: Serve it over rice or quinoa for a complete meal, or enjoy it on its own for a low-carb option.
• Meal Prep Friendly: Cook once and enjoy leftovers throughout the week! It stays fresh in the fridge for up to five days.

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Tools and Preparation

Before diving into this Healthy Orange Chicken recipe, gather your tools to make the cooking process smooth and enjoyable.

Essential Tools and Equipment

• Large skillet
• Blender
• Measuring cups
• Measuring spoons
• Whisk

Importance of Each Tool

• Large skillet: Ideal for cooking the chicken evenly while allowing enough space to brown nicely.
• Blender: Essential for turning rolled oats into flour, which helps create a crispy coating on the chicken.
• Measuring cups & spoons: Accurate measurements ensure perfect flavors and consistency in your dish.

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.

Protein

• 1 lb chicken tenderloins (or chicken breast)

Cooking Oil

• 3 tablespoons extra virgin olive oil

Sauce Components

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

Coating Ingredients

• 2/3 cup gluten free rolled oats (or gluten free oat flour or arrowroot flour for Paleo)
• 1/2 teaspoon garlic powder
• 1/2 teaspoon ginger powder

Garnish & Veggies

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

How to Make Healthy Orange Chicken

Step 1: Preheat the Skillet

Preheat a large skillet over medium heat. Add three tablespoons of extra virgin olive oil to coat the bottom evenly.

Step 2: Prepare the Chicken

Chop the chicken into 1-inch cubes. Pat them dry with paper towels to ensure they brown nicely when cooked.

Step 3: Make Oat Flour

Place rolled oats in a blender. Blend for about one minute until they reach a flour-like consistency. Transfer this oat flour to a plate.

Step 4: Coat the Chicken

Coat each piece of chicken in oat flour thoroughly. Then place them in the preheated skillet.

Step 5: Cook Until Golden

Cook the chicken pieces for 3-4 minutes on one side until browned. Flip them over and cook an additional 3-4 minutes until browned on both sides. Remove from skillet when done; you might need to do this in batches depending on skillet size.

Step 6: Prepare the Sauce

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

Step 7: Thicken the Sauce

Stir occasionally as it cooks. The sauce will thicken to a syrup-like consistency when ready. Add cooked chicken pieces and diced green onions back into the skillet; stir well to combine everything.

Step 8: Cook Broccoli

While your sauce thickens, steam broccoli florets in boiling water for about five minutes or cook according to your preference.

Step 9: Serve

Serve your Healthy Orange Chicken immediately with broccoli on the side 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 a versatile dish that can be enjoyed in many ways. Whether you’re serving it for a family dinner or meal prepping for the week, here are some ideas to make the most of this tasty recipe.

With Steamed Rice

• Serve the chicken over a bed of fluffy steamed brown rice for a wholesome meal. The rice absorbs the delicious orange sauce, making every bite flavorful.

In a Wrap

• For a fun twist, try wrapping the Healthy Orange Chicken in a whole grain tortilla with fresh veggies. This portable option is perfect for lunch on the go.

On a Salad

• Top a fresh green salad with chunks of Healthy Orange Chicken for added protein. Toss with a light vinaigrette to complement the citrus flavors.

With Quinoa

• Pair your chicken with quinoa instead of rice. This gluten-free grain offers extra protein and fiber, making your meal even healthier.

How to Perfect Healthy Orange Chicken

To ensure your Healthy Orange Chicken turns out perfectly every time, consider these helpful tips.

• Use fresh ingredients: Fresh chicken and vegetables enhance flavor and nutrition.
• Monitor cooking times: Avoid overcooking the chicken by keeping an eye on it as it browns in the skillet.
• Adjust sweetness: If you prefer a sweeter sauce, add a touch of honey or maple syrup when mixing the sauce ingredients.
• Tweak thickness: If the sauce isn’t thickening as desired, let it simmer longer while stirring frequently.
• Experiment with veggies: Feel free to add other vegetables like bell peppers or snap peas for added color and nutrients.
• Meal prep wisely: Store leftovers in individual portions to make reheating convenient throughout the week.

Best Side Dishes for Healthy Orange Chicken

Healthy Orange Chicken pairs wonderfully with various side dishes that complement its zesty flavors. Here are some great options to consider:

1. Brown Rice
   A classic choice that balances out the flavors and provides whole grains.

2. Steamed Broccoli
   The perfect accompaniment; its crunchiness contrasts nicely with the tender chicken.

3. Cauliflower Rice
   A low-carb alternative that soaks up the sauce beautifully; simply steam or sauté briefly.

4. Roasted Sweet Potatoes
   Their natural sweetness pairs well with the orange flavor of the chicken; just toss with olive oil and roast until tender.

5. Cabbage Slaw
   A refreshing side that adds crunch and can be made quickly by tossing shredded cabbage with vinegar dressing.

6. Sautéed Spinach
   Lightly sautéed spinach provides essential nutrients and is quick to prepare; season simply with salt and garlic.

Common Mistakes to Avoid

When making Healthy Orange Chicken, it’s easy to overlook simple steps. Here are some common mistakes to avoid for the best results.

• Skipping the chicken prep: Not patting the chicken dry can lead to uneven cooking. Always dry your chicken pieces before coating them.
• Overcrowding the skillet: Cooking too many chicken pieces at once can result in steaming instead of browning. Cook in batches if necessary to ensure even cooking.
• Ignoring sauce consistency: If you don’t stir the sauce regularly, it may burn or not thicken properly. Keep an eye on it and stir every few minutes.
• Using sweetened orange juice: Opt for no sugar added orange juice for a healthier dish. Sweetened varieties can make your meal too sugary.
• Neglecting the broccoli: Overcooking broccoli can lead to mushy texture and loss of nutrients. Steam just until tender, about 5 minutes is ideal.

Storage & Reheating Instructions

Refrigerator Storage

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

Freezing Healthy Orange Chicken

• Place cooled chicken in freezer-safe bags or containers.
• It can be frozen for up to 3 months for best quality.

Reheating Healthy Orange Chicken

• Oven: Preheat to 350°F (175°C) and heat for about 15-20 minutes until warmed through.
• Microwave: Heat on medium power in short intervals, stirring occasionally until hot.
• Stovetop: Reheat over medium heat in a skillet, adding a splash of water if needed to avoid sticking.

Frequently Asked Questions

Here are some common questions about preparing Healthy Orange Chicken.

How can I make Healthy Orange Chicken spicier?

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

Can I use another type of protein?

Yes! This recipe works well with turkey or tofu as alternatives to chicken, providing different flavors and textures.

Is Healthy Orange Chicken gluten-free?

Absolutely! Using coconut aminos and gluten-free oats makes this dish safe for those avoiding gluten.

What sides pair well with Healthy Orange Chicken?

Serve it with steamed rice, quinoa, or a fresh salad for a balanced meal that’s both delicious and healthy.

How do I customize this recipe?

Feel free to add other vegetables like bell peppers or snap peas to enhance nutrition and flavor!

Final Thoughts

Healthy Orange Chicken is not only a lighter alternative but also incredibly versatile. You can easily customize it with your favorite veggies or spices. Give this recipe a try; it’s perfect for a cozy dinner or lunch!