If you like Chinese takeout, you will love this 30-minute orange chicken recipe. The classic orange chicken is deep-fried and coated with sweet orange sauce. Although it is delicious, it is not always the healthiest choice to help us achieve our goals.
The good news is that you can make a healthier and more delicious version at home. I want to keep the same taste and texture, but I can really reduce the burden with Whole Foods and the amazing healthy orange chicken sauce. If you want to try different proteins or don’t want to eat meat, I also provide you a vegetarian option using tempeh.
Let’s take a look at how the ingredients in this recipe support your body:
garlicEspecially raw, rich in sulfur compounds. Sulfur compounds are important in our diet because they help regulate our blood pressure (1). Garlic can help improve your iron metabolism and may help regulate the production of fat cells (2).
ginger As we all know, it is an anti-inflammatory food, and its volatile oil is a powerful scavenger of free radicals. For centuries, its herbal properties have been valued and have proven anti-parasitic, anti-bacterial and anti-fungal capabilities.3).
orange Rich in vitamin C, it protects your cells from damage and strengthens your immune system. It can also reduce the level of the stress hormone cortisol-your body’s flight or fight response-reducing stress and anxiety (5).
You can eat chicken with cauliflower rice, rice, quinoa, or even with vegetables such as seasoned cabbage and carrots.
Interested in? I do not blame you. This delicious chicken tastes great and is good for you too!
Orange Chicken Bites
Yield: 4 servings
You will need: Cutting board, knife, measuring spoon, frying pan, large bowl
key: T = tablespoon; tsp = teaspoon
raw material:
- 1 1/2 pounds boneless skinless chicken breast or 16 ounces tempeh cut into bite-sized pieces
- 1 orange juice
- 2 tons tamales or low-sodium soy sauce
- 1 ton fresh ginger, grated
- 3 cloves garlic, finely chopped
- 1/2 teaspoon sea salt
- 1/4 teaspoon black pepper
- 3 tons of fresh coriander leaves, chopped
route:
1. Put chicken, orange juice, tamales, ginger, garlic, salt and pepper in a mixing bowl and stir until all chicken pieces are covered.
2. Cook in a large saucepan over medium-high heat until most of the juice has evaporated and the chicken is cooked through. This will take about 10-15 minutes, but the cooking time may vary.
3. Remove from the heat and optionally garnish with chopped coriander. Serve with any side you like. I used wild rice and salad.
nutrient content
Enjoy the rock star! If you do this and how you serve it, please let me know. I always like to hear about any recipe changes you make and the way you like it.
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- Reid, Karin. “Garlic can lower blood pressure in patients with hypertension, improve arterial stiffness and gut microbiota: a review and meta-analysis.” Experimental and therapeutic medicine. 2020. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6966103/
- Bonaventura, Joseph and others. “Allylation of hemoglobin in red blood cells by raw garlic extract.” Journal of Medicine and Food. year 2010. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3132946/
- Jabir Al-Awwadi, Najim A. “The Potential Health Benefits of Ginger and Scientific Review.” Journal of Pharmacognosy and Phytotherapy. 2017. https://academicjournals.org/journal/JPP/article-full-text-pdf/56E54E164970
- Lu Xinmiao et al. “Citrus fruits are a treasure trove of active natural metabolites, which may bring benefits to human health.” Journal of the Chemistry Center. 2015. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4690266/
- “Vitamin C: Why do we need it, its source, and how much is too much.” Medical News Today, MediLexicon International”. 2021. https://www.medicalnewstoday.com/articles/219352#why-we-need-it
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