Orange Chicken
Nutritional Info
- Servings Per Recipe: 4
- Amount Per Serving
- Calories: 222.5
- Total Fat: 6.5 g
- Cholesterol: 70.2 mg
- Sodium: 351.9 mg
- Total Carbs: 14.5 g
- Dietary Fiber: 1.3 g
- Protein: 26.2 g
View full nutritional breakdown of Orange Chicken calories by ingredient
Introduction
With this dish you get a serving of fruit in every portion. Dice the orange if you prefer smaller pieces and--if you're feeling creative--use a vegetable peeler to create curls of orange zest. With this dish you get a serving of fruit in every portion. Dice the orange if you prefer smaller pieces and--if you're feeling creative--use a vegetable peeler to create curls of orange zest.Number of Servings: 4
Ingredients
-
1 tbsp olive oil
1/2 tsp dried thyme
1/2 tsp salt
1/4 tsp white or black pepper
1 pound boneless, skinless chicken
breasts
2 small to medium oranges
3 tbsp rice-wine vinegar
2 tbsp honey
Tips
Serve it with 1/2 cup brown rice, green beans sauteed with slivered almonds and a cup of milk.
Tips:
You can dice the fruit if you prefer smaller pieces.
If you're feeling creative, use a zester to create curls of orange zest.
Do all of your prep work (such as cutting the oranges) before you break down the chicken breasts to prevent cross contamination.
Directions
1. In a glass dish, mix together the oil, thyme,
salt, and pepper for a quick marinade.
2. Place the chicken flat on a cutting board, remove
any fat, and slice each breast into quarters
so that you have 1- to 1-1/2-inch thick strips. Add
the meat to the marinade and toss to coat. Cover
and place in the fridge for at least 15 minutes.
(You can also do this in the morning.)
3. Zest the orange by using a grater to remove
just the orange part of the peel (not the white
pith). Using a sharp knife, cut away the remaining
peel and pith, then, holding the fruit over a
bowl to catch the juice, cut sections from the
orange, working in a V fashion to cut away any
membrane. Reserve the fruit and juice for the
sauce.
4. Preheat a nonstick skillet to moderate heat.
Spray with nonstick cooking spray, then add
the chicken once the pan is hot. Discard the
marinade. Cook the chicken until firm and no
longer pink, about 5 minutes.
5. While the meat is cooking, place the vinegar
and honey in a small saucepan and bring to a
boil. Lower the heat and simmer until the mixture
is reduced by half. Add the orange, juice,
and the zest to the sauce, stir, and remove from
the heat. Divide the chicken onto 4 plates and
pour the sauce over the meat.
salt, and pepper for a quick marinade.
2. Place the chicken flat on a cutting board, remove
any fat, and slice each breast into quarters
so that you have 1- to 1-1/2-inch thick strips. Add
the meat to the marinade and toss to coat. Cover
and place in the fridge for at least 15 minutes.
(You can also do this in the morning.)
3. Zest the orange by using a grater to remove
just the orange part of the peel (not the white
pith). Using a sharp knife, cut away the remaining
peel and pith, then, holding the fruit over a
bowl to catch the juice, cut sections from the
orange, working in a V fashion to cut away any
membrane. Reserve the fruit and juice for the
sauce.
4. Preheat a nonstick skillet to moderate heat.
Spray with nonstick cooking spray, then add
the chicken once the pan is hot. Discard the
marinade. Cook the chicken until firm and no
longer pink, about 5 minutes.
5. While the meat is cooking, place the vinegar
and honey in a small saucepan and bring to a
boil. Lower the heat and simmer until the mixture
is reduced by half. Add the orange, juice,
and the zest to the sauce, stir, and remove from
the heat. Divide the chicken onto 4 plates and
pour the sauce over the meat.
Member Ratings For This Recipe
-
CD3477851
This was great, although I did make some tweaks. I added 2 cloves of garlic, a tablespoon of ginger, couple shakes of soy sauce and some red peppers to the marinade and a teaspoon of corn starch to the sauce. Turned out great! Stirfried some veggies in the same pan to gets some of the tasty bits!! - 3/22/10
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KENNAN123
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BOWFIRE
I used canned mandarin oranges to save time. The dish turned out light and tasty, and got good reviews from my very picky family. My husband added hot sauce to make it a more sweet-and-sour type dish. I'll have to try it with steamed carrots and broccoli sometime, as other posters have mentioned. - 9/14/10
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TREESAH22
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CD7212954
