Healthy Orange Chicken

Healthy Orange Chicken is a delightful twist on the traditional takeout dish, offering a lighter and healthier alternative that you can enjoy at home. This recipe is perfect for family dinners, meal prep, or when you want something tasty yet nutritious. With its vibrant flavors and fresh ingredients, Healthy Orange Chicken stands out as a satisfying option without compromising on taste.

Why You’ll Love This Recipe

• Easy to Prepare: This recipe comes together in just 45 minutes, making it perfect for busy weeknights.
• Health-Conscious Ingredients: Made with lean chicken and fresh vegetables, it’s packed with nutrients and low in calories.
• Versatile Meal: Serve it over rice or alongside steamed veggies for a complete meal that suits any occasion.
• Gluten-Free Option: Using gluten-free rolled oats ensures everyone can enjoy this delicious dish.
• Flavorful Sauce: The combination of orange juice and coconut aminos creates a tangy sauce that’s sure to please your palate.

Tools and Preparation

To make Healthy Orange Chicken, having the right tools will make the process smoother and more enjoyable. Here are the essential items you’ll need:

Essential Tools and Equipment

• Skillet
• Blender
• Measuring cups
• Whisk
• Cutting board

Importance of Each Tool

• Skillet: A large skillet allows for even cooking of the chicken and thickening of the sauce.
• Blender: This tool is essential for turning rolled oats into flour, which coats the chicken perfectly.
• Measuring Cups: Precise measurements ensure the right balance of flavors in your sauce.

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Ingredients

Main Ingredients

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

Vegetables

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

How to Make Healthy Orange Chicken

Step 1: Preheat the Skillet

Start by preheating a large skillet over medium heat. Add the extra virgin olive oil to allow it to warm up.

Step 2: Prepare the Chicken

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

Step 3: Create Oat Flour Coating

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

Step 4: Cook the Chicken

1. Cook each coated chicken piece for 3-4 minutes on one side, then flip and cook another 3-4 minutes until browned on both sides.
2. Remove cooked chicken pieces from the skillet and set them on a clean plate. You may need to work in batches depending on your skillet size.

Step 5: Make the Sauce

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

Step 6: Combine Chicken with Sauce

Stir the sauce every few minutes as it thickens to a syrup-like consistency. Once done, add back in the cooked chicken along with sliced green onions, stirring well to combine all ingredients.

Step 7: Prepare Broccoli

While your sauce cooks, prepare broccoli by steaming it in a pot with water for about 5 minutes or cooking it according to your preference.

Step 8: Serve Enjoy your Healthy Orange Chicken hot with broccoli on the side. You can also store leftovers in the refrigerator for up to five days!

How to Serve Healthy Orange Chicken

Healthy Orange Chicken is a versatile dish that pairs wonderfully with various sides and garnishes. Here are some serving suggestions to elevate your meal experience.

Garnish with Fresh Herbs

• Chopped Cilantro: Adds a fresh, zesty flavor that complements the orange sauce.
• Sesame Seeds: A sprinkle of toasted sesame seeds provides a nice crunch and nutty taste.

Serve with Rice Alternatives

• Quinoa: This protein-packed grain adds a hearty base for your chicken.
• Cauliflower Rice: A low-carb option that absorbs the delicious orange sauce beautifully.

Add Crunchy Vegetables

• Cucumber Salad: Lightly salted cucumbers provide a refreshing contrast to the warm chicken.
• Carrot Sticks: Serve raw or lightly steamed for a crunchy element.

Pair with Light Sauces

• Spicy Sriracha Sauce: For those who enjoy heat, drizzling sriracha will enhance the flavors.
• Soy-Free Dressing: A tangy soy-free dressing can add additional layers of flavor.

How to Perfect Healthy Orange Chicken

Creating the perfect Healthy Orange Chicken is all about attention to detail. Here are some tips to ensure your dish stands out.

• Use Fresh Ingredients: Always opt for fresh orange juice over bottled for better flavor and nutrition.
• Do Not Overcrowd the Pan: Cook chicken in batches if needed; this ensures even browning and crispiness.
• Adjust Sweetness: Taste your sauce and adjust sweetness by adding honey or maple syrup if desired.
• Monitor Cooking Times: Keep an eye on the cooking time to prevent overcooking the chicken, ensuring it’s juicy and tender.
• Experiment with Flavors: Feel free to add red pepper flakes or other spices for an extra kick.
• Let It Rest: Allow the cooked chicken to rest briefly before serving; this helps retain moisture.

Best Side Dishes for Healthy Orange Chicken

Pairing side dishes with Healthy Orange Chicken can enhance your meal’s overall appeal. Here are some excellent choices to consider.

1. Steamed Broccoli: A classic pairing that adds color and nutrients; just steam until vibrant green.
2. Brown Rice: Nutty-flavored brown rice provides fiber and complements the orange sauce perfectly.
3. Zucchini Noodles: A low-carb alternative to pasta that soaks up flavors well; toss with a bit of olive oil before serving.
4. Roasted Sweet Potatoes: Their natural sweetness balances the tangy chicken; roast until tender and caramelized.
5. Mixed Green Salad: Tossed greens with a light vinaigrette offer freshness alongside the main dish.
6. Stir-Fried Bell Peppers: Colorful bell peppers sautéed quickly maintain their crunch and add vibrant color.

Common Mistakes to Avoid

Avoiding common mistakes can make your Healthy Orange Chicken even better. Here are some tips to ensure success with this recipe:

• Bold seasoning: Skipping the spices can lead to bland chicken. Always season your chicken generously before cooking to enhance flavor.
• Bold cooking temperature: Cooking on too high heat can burn the chicken. Use medium heat for even cooking and better texture.
• Bold sauce thickness: Not allowing the sauce to thicken properly may result in a watery dish. Stir occasionally until it reaches a syrup-like consistency.
• Bold ingredient swaps: Using regular soy sauce instead of coconut aminos can alter the taste and health profile. Stick with recommended substitutes for best results.
• Bold overcooking broccoli: Overcooking broccoli can make it mushy. Steam it just enough to keep it vibrant and crunchy.

Storage & Reheating Instructions

Refrigerator Storage

• Store leftovers in an airtight container.
• Consume within 5 days for optimal freshness.

Freezing Healthy Orange Chicken

• Freeze in a freezer-safe container or bag.
• Best used within 3 months for best flavor and texture.

Reheating Healthy Orange Chicken

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

Frequently Asked Questions

Here are some frequently asked questions about making Healthy Orange Chicken:

Can I use other proteins instead of chicken?

Yes! You can substitute turkey or beef for a different flavor profile while keeping the recipe healthy.

What makes this Healthy Orange Chicken different from traditional recipes?

This version uses whole food ingredients, is gluten-free, and has lower calories than typical takeout options, making it a healthier choice.

How can I customize my Healthy Orange Chicken?

Feel free to add vegetables like bell peppers or snap peas for more nutrition and color. You can also adjust the sweetness by modifying the orange juice amount.

Is Healthy Orange Chicken suitable for meal prep?

Absolutely! This dish stores well and maintains its taste when reheated, making it perfect for meal prep.

Final Thoughts

Healthy Orange Chicken is not only delicious but also versatile and easy to prepare. This lighter take on a classic dish allows you to enjoy flavors without compromising your health goals. Customize it with your favorite veggies or proteins, and enjoy this delightful meal any night of the week!