Tuesday, March 12, 2013

Healthier Orange Chicken

The first time I made this recipe, I didn't have orange marmalade, so I used Apricot jam instead. I figured it would give me a kind of sweet and sour flavour. It was really yummy! And it doesn't really get any easier either! The second time I used orange marmalade and of course it tasted more like orange. Love it! I also cut open a blood orange by accident, but it worked just as well.

The only real issue I had with this recipe is that it tells you to deglaze the pan with vinegar. BIG mistake. My entire place smelled like fried vinegar for hours and it was not pleasant. Also, it splattered all over my stove and floor. I had to mop up after. The second time I got smart. I would recommend deglazing the pan with orange juice or a bit of water instead. I also took the pan off the heat for a minute to let it cool slightly, as I wanted to try and avoid a second round of splattering and mopping.

And here it is with the marmalade  Had I let it cook a minute longer the sauce would have been slightly stickier. This portion may look small to you, and it is, but when you're watching your portion size, this is very comparable to any of those frozen meals you'll find in the store.

Here it is with the apricot jam.

Healthier Orange Chicken
4 Servings | PointsPlus per Serving: 7

16oz boneless skinless chicken breast, cubed
¼ cup all purpose flour
5 sprays of Pam (using oil will cost you more points, but if you’re not counting, go for it)
4 tablespoons orange marmalade (or apricot jam)
2 tablespoons low sodium soy sauce
Sriracha or other hot sauce (or chili flakes) to taste
Juice of 1 orange (about 1/3 cup), or 1/3 cup water/broth
2 tablespoons rice vinegar (not seasoned, check the label)
2 cloves garlic, minced
½ teaspoon fresh grated ginger

Coat the chicken pieces in flour and tap off any excess. Heat a non-stick pan over medium high heat and spray it (or add oil).

Place the chicken pieces into the pan and fry on all sides until golden, then transfer them to a plate. The pan may seem like it's getting dry if you used the spray, but don't worry, nothing bad will happen. The chicken doesn't necessarily have to be cooked through at this point.

You can mix the sauce ingredients while the chicken is cooking. Mix the marmalade, soy sauce, chili sauce, orange juice and vinegar together and set aside.

Once the chicken is removed from the pan, add the garlic and ginger and cook for a few seconds.

Remove the pan from the heat for just a minute (I already told you I learned my lesson the first time), then add a bit of orange juice or water to the pan. Just a tablespoon or two should do. Return the pan to the heat and scrape all the bits off the bottom of the pan with a wooden spatula.

Add the sauce mixture to the pan and let it simmer for a minute or two, then add the chicken back to the pan. Don’t worry, another few minutes and the sauce will thicken nicely. The chicken will finish cooking if it’s still a bit pink inside.

Serve with steamed rice. Add points for rice. 1 cup white or brown rice = 5 PointsPlus – ½ cup rice = 3 PointsPlus.

No comments:

Post a Comment