Orange Chicken
Is there any dish out there that screams “food court Chinese” more than orange chicken? Battered, fried, and tossed with mysterious sauce, too often it’s a nutritional train wreck. Suffice to say, you’ll enjoy this revamped iconic dish with its bright orange flavour and cashew buttery crunch. If desired, you can replace the chicken with turkey or tofu.
3/4 cup (180 mL) no sodium-added chicken broth
3/4 cup (180 mL) orange juice
Zest of 1 orange
3 Tbsp (45 mL) rice vinegar
2 Tbsp (30 mL) sodium-reduced soy sauce
1/4 cup (60 mL) turbinado or raw cane sugar
1 Tbsp (15 mL) fresh ginger, grated
1/8 tsp (0.5 mL) cayenne powder
1 Tbsp (15 mL) + 2 tsp (10 mL) cooking oil
1 lb (450 g) skinless, boneless chicken breast, cubed
2 garlic cloves, minced
1 red bell pepper, thinly sliced
1 Tbsp (15 mL) cornstarch
2 green onions, sliced, green and white parts
1/2 cup (125 mL) unsalted raw cashews
Orange slices for garnish
4 cups (1 L) cooked brown rice
In large container, whisk together broth, orange juice, orange zest, rice vinegar, soy sauce, sugar, ginger, and cayenne until sugar is fully dissolved. Remove 1 cup (250 mL) of mixture and place in separate container. Place chicken in large container and marinate in refrigerator for at least 1 hour.
Heat wok or large skillet over medium-high heat. Add 1 Tbsp (15 mL) cooking oil, swirl, and add marinated chicken. Cook for 4 minutes; remove chicken from wok; set aside.
Clean wok or skillet and return to medium-high heat. Add 2 tsp oil (10 mL), swirl, and add garlic and red pepper; cook 1 minute. Stir cornstarch into reserved orange sauce and add to wok or skillet along with green onion, cashews, and chicken; cook until sauce has thickened, about 2 minutes.
Serve with orange slices and brown rice.
Serves 4.
Each serving contains:
574 calories; 35 g protein; 17 g total fat (3 g sat. fat, 0 g trans fat); 70 g carbohydrates; 5 g fibre; 394 mg sodium
Source: "Healthy Chinese Food," alive #348, October 2011
Orange Chicken
Matthew Kadey, MSc, RD, is a dietitian, nutrition writer, and recipe developer. He is also the author of Rocket Fuel (VeloPress, 2016) and Muffin Tin Chef (Ulysses Press, 2012).
