Low Calorie orange chicken- not Chinese, better!

Low Calorie orange chicken- not Chinese, better!

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Nutritional Info
  • Servings Per Recipe: 16
  • Amount Per Serving
  • Calories: 139.1
  • Total Fat: 3.4 g
  • Cholesterol: 34.1 mg
  • Sodium: 42.0 mg
  • Total Carbs: 18.6 g
  • Dietary Fiber: 0.4 g
  • Protein: 8.4 g

View full nutritional breakdown of Low Calorie orange chicken- not Chinese, better! calories by ingredient
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Number of Servings: 16


    4 lbs of chicken skin on, pick your favorite cut
    1/4 of a cup White wine or red(cheap)
    Garlic 3 cloves (fresh is better)
    Rosemary 3 sprigs (fresh please, if not its cool)
    1 c Orange Juice
    1/2 c Orange Marmalade
    1/2 c Honey (orange blossom = better)
    Crushed red pepper about 3 tbsp
    1 Orange (optional but pretty)
    2 tbsp Olive Oil


boil that sauce for a LONG LONG time, i don't know where the org. recipe came from but i have perfected it and written it on my blog http://techwriterhowto.blogspot.com/2011/02/how-to-make-low-calorie-orange-chicken.html


Okay you need one small sauce pan, and one large skillet, and lastly a 13 x 9 pan.
Preheat your oven to 350, add 1 cup orange juice, 1/2 cup of Orange Marmalade, and 1/2 of cup of honey into the sauce pan. Put it over medium high heat, let it simmer and reduce (please stir this, if you don't it will burn and kill everyone). Now pour about two tablespoons of olive oil into the skillet and heat over medium high heat. Leave the skin on your chicken, or do skinless, totally up to you. Now here we go. Your oil should be hot before you do this. Add the chicken into the pan skin side down, crisp it up. Let it cook for about three minutes, then flip chicken and cook for about two min. In the meantime, cut the orange into at least 8 slices and line the pan with it. So do not overcrowd the pan but cook all of the chicken as directed above. So are you done cooking? No? Okay...I'll wait........done now? GOOD! Put the chicken in the 13 x 9 pan skin side down again. Your skillet should now be free. Yes? Good! Turn up the heat on the skillet add 1/3 cup to 1/2 cup of the white wine to the skillet and let simmer. Add 2 tablespoons of fresh minced rosemary, two teaspoons of garlic, pepper, crushed red pepper, and salt if you want into the skillet. Let it reduce a little, pour it over the chicken and now your little pot that has been boiling and you have been keeping an eye on and stirring, it's done now. Pour it over top of the chicken as well. Well isn't that pretty? Yes! Now put it in the 350 degree oven, cook for 15 min, flip spoon the orange glaze over it again, cook for another fifteen (however, it did take mine another ten minutes to cook throughly) and then serve. for more pictures check out my blog! http://techwriterhowto.blogspot.com/2011/02/how-to-make-low-calorie-orange-chicken.html also more recipes on there!

Serving Size: makes 16 chicken thighs

Number of Servings: 16

Recipe submitted by SparkPeople user TIFALOCKHEART.

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