Healthy Orange Chicken Recipe
Ah orange chicken. A deep fried weekness of mine when I eat out at PF Changs or other asian style restaurant. Not exactly healthy when the chicken is breaded and deep fried and covered in orange sauce that is loaded with sugar. So, this is my healthier spin on that dish as I do not deep fry or bread my chicken and I use a lighter orange sauce that is fairly low in sugar. While I use a wok to cook this thing, you can also use a larger pan. I’m using brocolli, onions and carrots as my veggies here but if you want to sub it out with another veggie by all means, do it. One thing I always say about recipes…they are suggested starting points, not written in stone. If you don’t like onions and would rather have red bell peppers, do whatever your heart desires.
- 1 chicken breast
- 1 cup of brocolli
- 1 /2 cup of sweet maui onion (or vidalia onion. I like the mild sweetness of the maui onions)
- 1/2 a carrot shredded or thinly sliced
- 4 tbs of La Choy orange sauce
- 2 tbs of soy sauce
- 2 lemon wedges
- 1 tbs of toasted sesame seeds (optional)
- 1 tbs of peanut oil (sub out olive oil of you want but peanut oil is better at handling high heat)
- Salt and pepper to taste
Slice up your chicken breast into bite size pieces. Make sure to trim off any fat or other nasty pieces you don’t want to bite into. Slice up your brocolli and onions into bite size pieces. Thinly slice up your carrots or use a grater if you want. Throw your peanut oil into a wok on medium heat until you start to see that bad boy smoking. Do not be afraid of the smoke, that’s a good sign and means your wok is ready. Now toss in your onions and get those going until they start to brown and start to get translucent, usually about 2-3 minutes. By now you should have a delicious smell in the air of sauteed onions. Now toss in your chicken and carrots into the wok. At this point, this is where you choose which way you want to go. If you like your brocolli on the raw side, toss in your brocolli as well. If you want it softer and more steamed (this is what I prefer) then put the brocolli in a separate pot to steam by itself for 5 minutes and then add it later. Make sure your chicken is cooked (no pink!) and now squeeze in the lemon wedges over your wok ingredients and add the orange sauce and soy sauce into the mix. You dont want to overcook the chicken or it will be tough so watch for this (taste while you are cooking to check on this). Salt and pepper till the flavor is as you like it. If you need more sauce, knock yourself out.
I usually like to serve this dish with a side of brown rice (go white Jasmine rice if you don’t car for brown rice but the brown rice will not spike your insulin levels like white rice can). Serve it up and spring the toasted sesame seeds on top if you like. Enjoy!