Healthier Orange Chicken: A Recipe for a Guilt-Free Twist on a Chinese Favorite
Orange chicken is a beloved Chinese-American dish that has become a staple on many restaurant menus and home cooking tables. The combination of crispy breaded chicken, sweet and tangy orange sauce, and savory vegetables is hard to resist. However, the traditional recipe can be high in calories, sodium, and fat, making it a less-than-ideal option for those looking for a healthier meal.
In this article, we’ll explore ways to make healthier orange chicken that still satisfy your cravings without sacrificing flavor. From swapping out processed ingredients to incorporating more nutrients, we’ll show you how to give this dish a healthier twist.
The Classic Recipe: Where the Problems Lie
The traditional orange chicken recipe often relies on a combination of unhealthy ingredients, including:
- Breading: Panko breadcrumbs and cornstarch are common ingredients that add crunch, but they’re also high in carbs and calories.
- Deep-frying: Frying chicken in oil adds a lot of extra calories and saturated fat.
- Sugary sauces: Many commercial orange sauces contain high amounts of sugar, honey, and soy sauce, which contribute to the dish’s calorie and sodium count.
- Preservatives: Some store-bought ingredients, like orange marmalade or soy sauce, may contain added preservatives and artificial flavor enhancers.
Healthier Orange Chicken Recipes: 5 Simple Swaps
To make healthier orange chicken, try these simple substitutions:
- Use whole wheat or almond flour for breading: Swap out Panko breadcrumbs for whole wheat flour or almond flour to reduce carbs and calories.
- Bake or grill chicken: Instead of deep-frying, bake or grill chicken breasts with a light coating of olive oil, salt, and pepper for a crispy exterior and leaner protein.
- Make a homemade orange sauce: Ditch the sugary store-bought sauce and create your own by mixing together orange juice, soy sauce, garlic, ginger, and a squeeze of fresh orange zest. This will not only reduce sugar content but also increase the dish’s nutritional value.
- Load up on vegetables: Add more veggies to your stir-fry, such as bell peppers, broccoli, and carrots, to increase the dish’s fiber, vitamin, and antioxidant content.
- Opt for leaner protein sources: Use chicken breast or thighs without skin, or substitute with shrimp or tofu for a vegetarian option.
Sample Healthier Orange Chicken Recipe
Here’s a simple recipe that incorporates these healthier twists:
Ingredients:
- 1 lb boneless, skinless chicken breast, cut into bite-sized pieces
- 1 cup whole wheat flour
- 2 tbsp olive oil
- 1 onion, diced
- 2 cloves garlic, minced
- 1 cup mixed bell peppers, sliced
- 1 cup broccoli florets
- 2 tbsp homemade orange sauce (see below)
- Salt and pepper, to taste
- Fresh orange zest, for garnish
Homemade Orange Sauce:
- 1 cup freshly squeezed orange juice
- 2 tbsp soy sauce
- 2 tbsp honey
- 1 tsp grated ginger
- 1 tsp garlic powder
Instructions:
- Preheat oven to 400°F (200°C).
- In a shallow dish, mix together whole wheat flour, olive oil, salt, and pepper. Add chicken pieces and coat evenly.
- In a large skillet, cook chicken over medium-high heat until browned and cooked through. Set aside.
- In the same skillet, add diced onion, minced garlic, bell peppers, and broccoli. Cook until vegetables are tender-crisp.
- Add homemade orange sauce to the skillet and stir to combine.
- Add cooked chicken back into the skillet and toss with sauce until coated.
- Serve hot, garnished with fresh orange zest.
Conclusion
While traditional orange chicken may not be the healthiest option, it’s easy to make a healthier version that still satisfies your cravings. By swapping out processed ingredients, incorporating more nutrients, and using leaner protein sources, you can enjoy a guilt-free twist on this Chinese favorite. So go ahead, give healthier orange chicken a try, and indulge in a dish that’s both delicious and nutritious!
Healthier Orange Chicken
You know, putting some seasoning or marinade on the actual chicken gives the meat inherent flavour instead of leaving it all to the sauce.
PSA that orange marmalade is full of sugar and calories. So swap that out if you are wanting to be really healthy, or if you have diabetes.
Delicious looking recipe though, thanks.
# [Video and Full Recipe Here:](https://tastefullygrace.com/healthier-orange-chicken/)
**Ingredients**
* 2 pounds boneless skinless chicken breast
* ¾ cup orange marmalade
* 2 tablespoons unflavored oil like canola oil
* 1 ½ tablespoons soy sauce
* 1 ½ tablespoons rice vinegar
* 2 teaspoons fresh ginger minced
* 1 large garlic clove minced
* Red pepper flakes to taste
* Salt to taste
* Scallions finely chopped to garnish (optional)
* Sesame seeds to garnish (optional)
* 1 cup rice like sushi rice (optional)
**Instructions**
1. In a bowl, combine marmalade, soy sauce, vinegar, ginger, garlic, salt, and red pepper flakes to taste. Set aside.
2. (Optional) Start steaming rice according to the back of package instructions.
3. Cut chicken breasts into bite-sized pieces that are roughly 1-inch (or a little smaller) cubes.
4. Add oil to a large skillet over medium-high heat. Preheat pan until hot. Add chicken cubes and cook on one side for 3 minutes. Flip chicken cubes to the other side and let cook for 3-5 more minutes until chicken reaches at least 165℉. If chicken isn’t quite done, sauté for an additional 1-2 minutes.
5. Remove chicken from pan with a slotted spoon, placing in a bowl to rest. Drain any juice out of the pan.
6. Add sauce to the skillet and let reduce for 4-6 minutes over medium-high heat until orange sauce darkens and thickens to a syrup. Stir often. Keep in mind that the sauce will thicken more once cooled!
7. Toss chicken into orange sauce. Serve over rice if desired. Garnish with scallions and sesame seeds.
Looks great, however I’d avoid the marmalade, too much sugar, I’d just use an orange. But thanks, for the recipe.
I’ll try this for sure
There’s absolutely nothing healthy about 3/4 cup of orange marmalade. Have you seen the nutritional information on that?
Delicious!! 😋
This looks like a taste of heaven! 😍
Making this right now. Can’t wait!
Looks tasty
Yummy! Awesome! Love it!
hmmm orange marmalade is interesting