Healthy Orange Chicken

Healthy Orange Chicken is a delightful twist on a classic takeout dish. This recipe transforms your favorite flavors into a healthier option that’s perfect for any occasion, whether it’s a weeknight dinner or meal prep for the week ahead. With vibrant orange juice and tender chicken, this dish is both nutritious and satisfying, making it a great choice for families and health-conscious eaters alike.

Why You’ll Love This Recipe

• Healthy Ingredients: Made with real food like fresh chicken and orange juice, ensuring you know exactly what’s in your meal.
• Quick Preparation: Ready in just 45 minutes, making it ideal for busy weeknights.
• Gluten Free Option: Uses gluten-free rolled oats or oat flour, perfect for those avoiding gluten.
• Flavor Packed: The combination of orange juice and coconut aminos provides a deliciously tangy sauce that elevates the dish.
• Customizable: Easily swap out vegetables or adjust the level of seasoning to suit your taste preferences.

Tools and Preparation

Before diving into cooking Healthy Orange Chicken, gather all necessary tools to streamline your process. Having the right equipment makes preparation easier and more enjoyable.

Essential Tools and Equipment

• Large skillet
• Blender
• Measuring cups
• Whisk
• Cutting board
• Sharp knife

Importance of Each Tool

• Large Skillet: A spacious skillet allows you to brown the chicken evenly without overcrowding.
• Blender: Essential for turning rolled oats into flour quickly; ensures a smooth coating for the chicken.
• Measuring Cups: Accurately measuring ingredients helps maintain balance in flavor and nutrition.

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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 the Coating

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

For Garnish

• 2 green onions (diced)

For Vegetables

• 4 cups broccoli florets

How to Make Healthy Orange Chicken

Step 1: Preheat the Skillet

Preheat a large skillet to medium heat and add the extra virgin olive oil.

Step 2: Prepare the Chicken

Chop the chicken into 1-inch cubes, set on a plate, and pat dry.

Step 3: Create Oat Flour Coating

Place the oats in a blender and blend for 1 minute or until it becomes a flour-like consistency. Transfer the oats to a plate. Coat each chicken piece with the oat flour then place it in the preheated skillet.

Step 4: Cook the Chicken

Cook for 3-4 minutes on one side, then flip and cook another 3-4 minutes until browned on each side. Remove from skillet and place on a clean plate. You may need to do this in batches depending on how large your skillet is.

Step 5: Make the Sauce

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

Step 6: Combine Chicken with Sauce

Stir the sauce every few minutes as it thickens. It will be done when it reaches a syrup-like consistency. Add back in the cooked chicken and sliced green onions to combine well.

Step 7: Cook Broccoli

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

Step 8: Serve

Serve Healthy Orange Chicken with sauce over steamed broccoli immediately or store in the refrigerator for up to 5 days. Enjoy!

How to Serve Healthy Orange Chicken

Serving Healthy Orange Chicken can be an enjoyable experience that elevates your meal. Here are some creative ways to present this delicious dish.

With Steamed Vegetables

• Broccoli: The perfect side for a nutritious boost, steam it until tender.
• Carrots: Add vibrant color and sweetness by serving steamed or sautéed carrots alongside.

Over Rice or Quinoa

• Brown Rice: This whole grain option provides fiber and complements the orange sauce beautifully.
• Quinoa: A protein-packed alternative, quinoa adds a nutty flavor and pairs well with the chicken.

In a Wrap

• Lettuce Wraps: Use large lettuce leaves to create fresh wraps filled with Healthy Orange Chicken for a low-carb option.
• Whole Grain Tortillas: For a heartier meal, wrap the chicken in whole grain tortillas along with veggies.

With a Salad

• Mixed Greens: Toss the chicken on top of a bed of mixed greens for a refreshing salad.
• Asian Slaw: Combine shredded cabbage, carrots, and green onions dressed lightly to enhance the flavors of the chicken.

How to Perfect Healthy Orange Chicken

Creating the perfect Healthy Orange Chicken requires attention to detail. Here are some tips to ensure you achieve great results every time.

• Use Fresh Ingredients: Freshly squeezed orange juice enhances flavor and eliminates added sugars found in bottled versions.
• Pat Dry the Chicken: Ensuring chicken is dry before coating helps achieve a golden-brown crust during cooking.
• Monitor Cooking Time: Avoid overcooking the chicken; it should be just cooked through for tenderness.
• Adjust Sauce Consistency: If the sauce is too thick, add a splash of broth to reach your desired consistency.
• Garnish Thoughtfully: Fresh herbs like cilantro or additional green onions can elevate presentation and flavor.

Best Side Dishes for Healthy Orange Chicken

Pairing side dishes with Healthy Orange Chicken can enhance your meal experience. Here are some great options.

1. Cauliflower Rice: A low-carb alternative that absorbs flavors well; simply sauté with garlic for added taste.
2. Roasted Sweet Potatoes: Oven-roasted sweet potatoes provide a sweet contrast to the savory chicken.
3. Stir-Fried Snap Peas: Quick-cooked snap peas add crunch and color, enhancing the meal’s visual appeal.
4. Cucumbers in Vinegar: A refreshing cucumber salad dressed in vinegar balances the richness of the dish perfectly.
5. Zucchini Noodles: Light and healthy, zucchini noodles make for an excellent gluten-free pasta option.
6. Quinoa Salad: Combine cooked quinoa with diced veggies and herbs for a hearty yet light side dish.

Common Mistakes to Avoid

When making Healthy Orange Chicken, avoiding common pitfalls can ensure a successful dish.

• Skipping the marinating step: Marinating the chicken enhances flavor. Spend at least 15 minutes allowing the chicken to soak in the sauce before cooking for better taste.
• Overcooking the chicken: Overcooked chicken can become dry. Monitor cooking time closely, aiming for a golden-brown finish without extended cooking.
• Not using fresh orange juice: Fresh juice adds brightness. Opt for freshly squeezed orange juice instead of bottled varieties that may have added sugars.
• Ignoring the thickening sauce: A well-thickened sauce enhances texture. Stir regularly while it cooks to achieve that perfect syrup-like consistency.
• Neglecting proper seasoning: Seasoning enhances all flavors. Don’t forget to taste and adjust salt or spices as needed before serving.

Storage & Reheating Instructions

Refrigerator Storage

• Store leftovers in an airtight container for up to 5 days.
• Allow the dish to cool completely before sealing to prevent condensation.

Freezing Healthy Orange Chicken

• Freeze in a suitable container or freezer bag for up to 3 months.
• Label with the date for easy identification when frozen.

Reheating Healthy Orange Chicken

• Oven: Preheat to 350°F (175°C) and reheat in an oven-safe dish covered with foil for about 20 minutes.
• Microwave: Use a microwave-safe dish, cover loosely, and heat in 1-minute intervals until warmed through.
• Stovetop: Place in a skillet over medium heat, stirring occasionally until heated thoroughly.

Frequently Asked Questions

Here are some common questions regarding Healthy Orange Chicken.

What is Healthy Orange Chicken?

Healthy Orange Chicken is a lighter version of the traditional takeout dish, made with real ingredients and no added sugars or unhealthy fats.

Can I use other proteins instead of chicken?

Yes! You can substitute turkey or beef if you prefer a different protein while keeping the rest of the recipe intact.

How can I customize Healthy Orange Chicken?

Feel free to add vegetables like bell peppers or snap peas for extra nutrition and color. Adjust spices based on your preference too!

Is this recipe gluten-free?

Absolutely! This Healthy Orange Chicken recipe is gluten-free due to the use of gluten-free rolled oats or alternative flours.

Final Thoughts

Healthy Orange Chicken is not only a delicious meal but also versatile enough to meet various dietary preferences. It’s easy to customize with your favorite veggies and spices. Try it out today and enjoy a healthier take on your beloved Asian-inspired dish!