Shmoo's Baked Orange Chicken and Lightly Fried Rice w/Egg
Nutritional Info
- Servings Per Recipe: 4
- Amount Per Serving
- Calories: 683.6
- Total Fat: 11.6 g
- Cholesterol: 224.0 mg
- Sodium: 1,579.5 mg
- Total Carbs: 78.8 g
- Dietary Fiber: 2.5 g
- Protein: 61.9 g
View full nutritional breakdown of Shmoo's Baked Orange Chicken and Lightly Fried Rice w/Egg calories by ingredient
Introduction
Trying to redo this delicious meal to be healthier than the original version, and it turned out quite tasty! Original method of deep frying the chicken and using more oil in the rice would be about 750 calories and 35 grams of fat for this meal. So a 100 calorie difference on total calorie count, and 24 grams less fat. =) Trying to redo this delicious meal to be healthier than the original version, and it turned out quite tasty! Original method of deep frying the chicken and using more oil in the rice would be about 750 calories and 35 grams of fat for this meal. So a 100 calorie difference on total calorie count, and 24 grams less fat. =)Number of Servings: 4
Ingredients
-
For Rice Dish:
1 egg
1 tsp sesame oil
1 tblsp olive oil
3 cups cooked rice (best if cool/leftover)
1/2 cup frozen peas
1/4 cup green onions, minced
2 tblsp soy sauce
1/4 tsp white pepper
1 tblsp ginger, minced
3 cloves garlic, minced
For Chicken Dish:
2 lbs chicken breast, cut into 1 inch chunks
1 egg
1 tsp salt
1/4 tsp white pepper
1 tsp garlic powder
1 tsp ginger powder
1/8 cup cornstarch
1 tblsp cornstarch
1/4 cup flour
1 tblsp ginger, minced
3 cloves garlic, minced
dash red pepper flakes
1/4 cup green onions
1/4 cup orange juice
1 tsp sesame oil
1 1/2 tblsp soy sauce
1 1/2 tblsp orange juice
5 tblsp sugar
5 tblsp white vinegar
zest of 1 orange
Pam
Tips
I really recommend dirtying all the bowls and precutting and mixing as described, otherwise you look like a chicken with your head cut off trying to get it all done as you go. =) It sounds hard, but the prep work will make it easy.
Directions
Preparation, get 5 small bowls and 2 large for different steps of cooking:
Bowl number 1, for rice: 1/2 cup frozen peas, 1/4 cup green onions, 1 tblsp ginger, minced, 3 cloves garlic, minced, 1/4 tsp white pepper
Bowl number 2, for rice: 1 egg, 1 tsp sesame oil, beat well
Bowl number 3, for chicken: 1/4 cup green onion, 1 tblsp ginger minced, 3 cloves garlic, minced, dash red pepper flakes
Bowl number 4, for chicken: 1 1/2 tblsp soy sauce, 1 1/2 tblsp orange juice, 5 tblsp sugar, 5 tblsp white vinegar, zest of 1 orange
Bowl number 5, for chicken: 1 tblsp cornstarch, 1/4 cup orange juice, mix well
Large bowl 1: mix 1 egg, 1 tsp salt, 1/4 tsp white pepper, 1 tsp ginger powder, 1 tsp garlic powder and 1 tsp sesame oil, add the chicken chunks and stir to coat evenly
Large bowl 2: mix 1/8 cup cornstarch and 1/4 cup flour, use this to coat the chicken with. (You may need to put more in the bowl to more easily coat all the chicken, but I measured what I normally used, and measured what was left and this is the amount actually sticking to the chicken when finished.)
Preheat oven to 375
Coking Steps:
Spray cookie sheet with Pam then place the chicken in 1 layer, leaving space around chicken as much as you can, lightly spray the top of the chicken to moisten the flour mixture, and bake for 10 minutes, or until done.
While chicken is baking, heat a wok on high for the rice, then add 1 tblsp olive oil and the contents of bowl 1. Using another wok or large high sided frying pan for the chicken, heat on high, add 1 tblsp of olive oil and the contents of bowl 3.
In the rice pan, after 2 minutes of heating bowl 1 contents, add rice and stir to mix well.
In the chicken pan, after 2 minutes of heating bowl 3 contents, add bowl 4 and stir to mix well.
In the rice pan, after cooking for 2 minutes to reheat rice, add 2 tblsp soy sauce and stir well, then push rice to back of wok and add bowl 2 to front of wok, stirring in a side to side cutting motion to lightly scramble, when cooked mix into rice and turn off heat.
In the chicken pan, when the contents of bowl 4 have come to a boil, add the cooked chicken out of the oven, stir to coat evenly with the sauce and simmer for 1 minute before adding bowl 5 and stirring to mix.
This will thicken the sauce almost immediately, and as soon as it thickens you are ready to eat!
Serving Size: Serves 4
Number of Servings: 4
Recipe submitted by SparkPeople user SHMOOKUMS.
Bowl number 1, for rice: 1/2 cup frozen peas, 1/4 cup green onions, 1 tblsp ginger, minced, 3 cloves garlic, minced, 1/4 tsp white pepper
Bowl number 2, for rice: 1 egg, 1 tsp sesame oil, beat well
Bowl number 3, for chicken: 1/4 cup green onion, 1 tblsp ginger minced, 3 cloves garlic, minced, dash red pepper flakes
Bowl number 4, for chicken: 1 1/2 tblsp soy sauce, 1 1/2 tblsp orange juice, 5 tblsp sugar, 5 tblsp white vinegar, zest of 1 orange
Bowl number 5, for chicken: 1 tblsp cornstarch, 1/4 cup orange juice, mix well
Large bowl 1: mix 1 egg, 1 tsp salt, 1/4 tsp white pepper, 1 tsp ginger powder, 1 tsp garlic powder and 1 tsp sesame oil, add the chicken chunks and stir to coat evenly
Large bowl 2: mix 1/8 cup cornstarch and 1/4 cup flour, use this to coat the chicken with. (You may need to put more in the bowl to more easily coat all the chicken, but I measured what I normally used, and measured what was left and this is the amount actually sticking to the chicken when finished.)
Preheat oven to 375
Coking Steps:
Spray cookie sheet with Pam then place the chicken in 1 layer, leaving space around chicken as much as you can, lightly spray the top of the chicken to moisten the flour mixture, and bake for 10 minutes, or until done.
While chicken is baking, heat a wok on high for the rice, then add 1 tblsp olive oil and the contents of bowl 1. Using another wok or large high sided frying pan for the chicken, heat on high, add 1 tblsp of olive oil and the contents of bowl 3.
In the rice pan, after 2 minutes of heating bowl 1 contents, add rice and stir to mix well.
In the chicken pan, after 2 minutes of heating bowl 3 contents, add bowl 4 and stir to mix well.
In the rice pan, after cooking for 2 minutes to reheat rice, add 2 tblsp soy sauce and stir well, then push rice to back of wok and add bowl 2 to front of wok, stirring in a side to side cutting motion to lightly scramble, when cooked mix into rice and turn off heat.
In the chicken pan, when the contents of bowl 4 have come to a boil, add the cooked chicken out of the oven, stir to coat evenly with the sauce and simmer for 1 minute before adding bowl 5 and stirring to mix.
This will thicken the sauce almost immediately, and as soon as it thickens you are ready to eat!
Serving Size: Serves 4
Number of Servings: 4
Recipe submitted by SparkPeople user SHMOOKUMS.