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Diabetes Forecast

The Healthy Living Magazine

Orange Chicken

Per Serving

Orange Chicken

Makes: 5 servings
Serving Size: 4 oz chicken, 1/4 of the sauce
Calories 235
Fat 9 g
Saturated Fat 1.3 g
Trans Fat 0 g
Carbohydrate 11 g
Fiber 1 g
Sugars 3 g
Cholesterol 65 mg
Sodium 280 mg
Potassium 310 mg
Protein 26 g
Phosphorus 205 mg
  • Makes: 5 servings
  • Serving Size: 4 oz chicken, 1/4 of the sauce
  • Preparation Time: 20 minutes
  • Cooking Time: 15 minutes

Ingredients

1 1/4 lbs. boneless, skinless chicken breasts
2 Tbsp. cornstarch
2 Tbsp. flour
2 Tbsp. vegetable oil
1/2 cup fresh orange juice
1/2 cup water
2 Tbsp. reduced-sodium soy sauce
1 Tbsp. fresh grated ginger
1 tsp. sugar
1/4 tsp. ground coriander
1/4 tsp. freshly ground black or white pepper
1/2 cup thinly sliced scallions
1 Tbsp. toasted sesame seeds
2 tsp. fresh orange zest
1/4-1/2 tsp. red chili flakes

Directions

  1. Cut the chicken into 1-inch cubes. Combine the cornstarch and flour in a large bowl. Add the chicken and toss to coat with the flour mixture.
  2. In a large skillet, heat the oil over medium-high heat. Add the chicken and stir-fry for 6 to 7 minutes, or until the chicken is browned and cooked through. Remove the chicken from the skillet and set aside.
  3. Remove any excess fat from the skillet. Add the orange juice, water, soy sauce, ginger, sugar, coriander, and pepper. Bring to boiling, then lower the heat and simmer for 5 to 6 minutes, until slightly thickened.
  4. Add the chicken to the sauce and simmer for 2 minutes. Add the scallions, sesame seeds, orange zest, and chili flakes and serve immediately.

Rice Surprise

Instead of brown rice, consider serving this stir-fry with riced cauliflower, as shown. It makes a great nonstarchy veggie base for a spicy stir-fry, adding volume and fiber with very few calories. Simply process 6 cups of cauliflower florets in a food processor until finely chopped Then sauté the riced cauliflower in 1/2 teaspoon of olive oil over medium-high heat for 10 minutes.

Serves 5
Serving Size: 3/4 cup
Calories: 25
Carbohydrate: 4 g
Choices: Nonstarchy Vegetable 1

 
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