Healthy Orange Chicken
Ingredients
The Broccoli
-
1
medium head
broccoli, cut into florets (about 4 cups florets)
-
1½
tablespoons
extra virgin olive oil
-
½
teaspoon
kosher salt
-
¼
teaspoon
ground black pepper
The Chicken
-
⅓
cup
whole wheat Panko breadcrumbs
-
¼
teaspoon
ground black pepper
-
¼
teaspoon
kosher salt
-
1
pound
boneless, skinless chicken breasts, cut into 1-inch pieces
-
¼
cup
chopped green onions
The Sauce
-
Zest of 1
medium orange
-
½
cup
freshly squeezed orange juice
-
2
tablespoons
honey
-
2
tablespoons
low sodium soy sauce
-
1
tablespoon
minced fresh ginger
-
2
cloves
minced garlic
-
¼
cup
water
-
2
tablespoons
cornstarch
-
¼
teaspoon
red pepper flakes to taste
Instructions
- Preheat the oven to 400°F and prepare a baking sheet with nonstick spray.
- Toss the broccoli with olive oil, salt, and pepper, then spread it on one side of the baking sheet.
- In a ziptop bag, combine breadcrumbs, salt, and pepper. Add chicken pieces and shake to coat, then place on the other side of the baking sheet.
- Bake for 10 minutes, flip the chicken, and bake for an additional 5 to 10 minutes until cooked through.
- In a saucepan, whisk together orange zest, juice, honey, soy sauce, ginger, and garlic. In a separate bowl, mix water and cornstarch, then add to the saucepan.
- Bring the sauce to a boil and cook until thickened, about 3 to 4 minutes, then stir in red pepper flakes.
- Combine the baked chicken with the sauce, and serve with roasted broccoli.
Nutrition Facts (estimated)
Servings
4
Calories
309
Total fat
9g
Total carbohydrates
30g
Total protein
28g
Sodium
20mg
Cholesterol
73mg
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