Healthy Orange Chicken

Healthy Orange Chicken is a delicious and nutritious alternative to traditional takeout. This dish offers the perfect balance of flavor and health, making it an ideal choice for busy weeknights or family gatherings. With its simple ingredients and gluten-free preparation, Healthy Orange Chicken makes it easy to enjoy a lighter version of your favorite meal without sacrificing taste.

Why You’ll Love This Recipe

• Nutritious and Low Calorie – With just 369 calories per serving, you can indulge without the guilt.
• Easy to Prepare – This recipe comes together in just 45 minutes, making it perfect for weeknight dinners.
• Gluten-Free Option – The use of coconut aminos and gluten-free oats ensures that everyone can enjoy this dish.
• Packed with Flavor – Fresh orange juice combined with spices creates a zesty sauce that elevates the chicken.
• Versatile Serving Options – Serve it over rice, quinoa, or alongside steamed vegetables for a complete meal.

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Tools and Preparation

Having the right tools can make cooking Healthy Orange Chicken easier and more enjoyable. Here’s what you’ll need:

Essential Tools and Equipment

• Large skillet
• Blender
• Cutting board
• Knife
• Whisk

Importance of Each Tool

• Large skillet – A good quality skillet allows even cooking and prevents sticking.
• Blender – Perfect for turning rolled oats into flour quickly, ensuring your chicken gets that crispy coating.
• Cutting board – Provides a safe surface to chop ingredients without damaging your countertops.

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)
• 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 to remove excess moisture.

Step 3: Make Oat Flour

Place the oats in a blender. Blend for about 1 minute or until it reaches a flour-like consistency. Transfer the oat flour to a plate.

Step 4: Coat the Chicken

Coat each piece of chicken with oat flour before placing them in the preheated skillet.

Step 5: Cook the Chicken

Cook the chicken for 3-4 minutes on one side, then flip it over and cook another 3-4 minutes until browned on both sides. Remove from skillet and set aside on a clean plate. You may need to do this in batches based on your skillet size.

Step 6: Make the Sauce

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

Step 7: Thicken the Sauce

Stir occasionally while sauce thickens; it’s ready when it reaches a syrup-like consistency. Add back in cooked chicken along with sliced green onions. Stir well to combine.

Step 8: Cook Broccoli

While waiting for sauce to thicken, steam broccoli in a pot with water for about 5 minutes or prepare it according to your preference.

Step 9: Serve

Serve your Healthy Orange Chicken hot with sauce drizzled over it alongside steamed broccoli. Enjoy immediately or refrigerate leftovers for up to 5 days!

How to Serve Healthy Orange Chicken

Healthy Orange Chicken is a versatile dish that can be enjoyed in various ways. Whether you prefer it as a main course or as part of a meal prep, there are many delicious options to enhance your dining experience.

Over Rice

• Serve over steamed brown rice for added fiber and nutrients.
• Use cauliflower rice for a low-carb option that still gives you the texture you crave.

In a Wrap

• Roll the chicken and sauce in a whole-grain wrap for a quick lunch.
• Add fresh veggies like lettuce and cucumbers for extra crunch.

With Noodles

• Pair with gluten-free noodles for a satisfying meal.
• Toss with zucchini noodles for a lighter, veggie-packed alternative.

As Meal Prep

• Divide into portioned containers for easy grab-and-go lunches throughout the week.
• Pair with different vegetables each day to keep things interesting.

On a Salad

• Serve cold on top of mixed greens for a refreshing salad.
• Drizzle with extra orange juice dressing to enhance flavors.

How to Perfect Healthy Orange Chicken

Achieving the perfect Healthy Orange Chicken is all about attention to detail. Follow these tips to elevate your cooking game and make this dish truly shine.

• Use Fresh Ingredients: Fresh chicken and juice will amplify the flavors of your dish.
• Adjust Seasoning: Taste your sauce before adding the chicken; adjust garlic or ginger according to your preference.
• Proper Cooking Temperature: Ensure your skillet is at medium heat for even cooking and browning of the chicken.
• Monitor Sauce Thickness: Stir frequently while cooking the sauce to achieve that syrup-like consistency without burning it.
• Serve Immediately: Enjoying your dish right after cooking ensures optimum flavor and texture.
• Garnish Thoughtfully: Top with additional green onions or sesame seeds for an attractive presentation.

Best Side Dishes for Healthy Orange Chicken

Pairing side dishes with Healthy Orange Chicken can create a well-rounded meal. Consider these delicious options to complement your main course.

1. Steamed Broccoli
   Lightly steamed broccoli adds color and nutrients, balancing out the flavors of the chicken.

2. Quinoa Salad
   A light quinoa salad with cherry tomatoes and cucumber can add refreshing flavors and protein.

3. Roasted Sweet Potatoes
   Roasting enhances their natural sweetness, making them a perfect contrast to spicy chicken.

4. Mixed Vegetable Stir-Fry
   Quick stir-fried bell peppers, carrots, and snap peas provide vibrant colors and crunch.

5. Cauliflower Rice
   A low-carb alternative that easily absorbs the flavors of orange chicken while keeping it light.

6. Cabbage Slaw
   A crunchy slaw with lime dressing adds freshness and pairs well with the sweet sauce of the chicken.

7. Garlic Green Beans
   Sautéed green beans with garlic offer a simple yet flavorful side that complements any Asian dish.

8. Brown Rice Pilaf
   A nutty pilaf seasoned with herbs provides an excellent base for soaking up the orange sauce.

Common Mistakes to Avoid

Making Healthy Orange Chicken can be straightforward, but there are common pitfalls that can affect the outcome. Here are some mistakes to watch out for:

• Skipping Ingredient Preparation: Not prepping ingredients like chopping chicken or measuring liquids can slow you down and lead to uneven cooking. Always have everything ready before you start cooking.

• Overcrowding the Pan: If the skillet is too crowded, the chicken won’t brown properly. Cook in batches if necessary to ensure even cooking and a nice golden color.

• Ignoring Sauce Consistency: Failing to stir the sauce may result in burning or uneven thickening. Keep an eye on it and stir every few minutes for the best result.

• Using High-Sodium Ingredients: Using regular soy sauce instead of coconut aminos for flavor can make your dish overly salty. Stick to low-sodium or healthier alternatives to keep it light.

• Neglecting Broccoli Cooking Time: Overcooking broccoli can lead to mushiness and loss of nutrients. Steam it just until tender for the best texture and flavor.

Storage & Reheating Instructions

Refrigerator Storage

• Store Healthy Orange Chicken in an airtight container.
• It lasts up to 5 days in the refrigerator.
• Make sure it’s cooled down before sealing.

Freezing Healthy Orange Chicken

• Freeze in a freezer-safe container or bag.
• It can be stored for up to 3 months.
• Label with the date for easy tracking.

Reheating Healthy Orange Chicken

• Oven: Preheat your oven to 350°F (175°C) and bake covered for about 15-20 minutes until heated through.

• Microwave: Place in a microwave-safe dish, cover, and heat on medium power for 2-3 minutes, stirring halfway through.

• Stovetop: Heat in a skillet over medium heat, stirring occasionally until warmed through, about 5-7 minutes.

Frequently Asked Questions

What makes this Healthy Orange Chicken different?

This recipe uses real ingredients and is gluten-free while being lower in calories compared to traditional versions.

Can I customize my Healthy Orange Chicken?

Yes! Feel free to add vegetables like bell peppers or snap peas for extra nutrition and flavor.

How do I make this dish spicier?

You can add red pepper flakes or a dash of sriracha into the sauce for a spicy kick.

Can I use other types of meat?

Absolutely! This recipe works well with turkey or tofu if you’re looking for alternative protein sources.

Final Thoughts

Healthy Orange Chicken is not only delicious but also versatile, making it perfect for dinner or lunch. You can easily adjust ingredients based on your preferences, adding more veggies or spices as desired. Give this recipe a try; you’ll love how quick and satisfying it is!