Tuesday, 18 November 2014

Orange Chicken - Lunch on "O" Day


Well it's lunch time on "O" day and I'm using ORANGES

I made Orange Chicken. This sweet fast food delicacy is made healthy and nutritious with this home made rendition.  The orange juice shines through in the sauce without overpowering any of the overall chicken dish goodness. Yummy!



Servings: 4

Ingredients

Marinade
1/2 cup orange juice
1 tsp orange zest
2 tsp low-sodium soy sauce
1/4 tsp olive oil
1/2 tsp salt

1 pound chicken breast, cut into 1-inch chunks
1/2 cup cornstarch (*you could omit this, if you wish)

Sauce
3/4 cup orange juice (use freshly squeezed)
1 tsp orange zest
1/2 cup low-sodium chicken broth
5 tsp sugar (or Splenda grunalated sugar)
4 tsp honey
1 Tbsp low-sodium soy sauce
2 tsp vegetable oil
2 cloves garlic, minced
2 tsp lemon juice
Pinch red pepper flakes
2 tsp cornstarch
Salt (to taste)
Sliced green onions (to garnish)



Directions

Marinade: In a medium bowl combine orange juice, orange zest, soy sauce, olive oil, and salt. Add chicken chunks and stir to coat. Allow to marinate for 25 - 30 minutes.

Sauce: In a small saucepan combine freshly squeezed orange juice, orange zest, chicken broth, sugar (or Splenda), honey, soy sauce, oil, garlic, and lemon juice. Bring to a boil; lower to a simmer and cook until liquid is reduced by 1/4. Add a pinch of red pepper flakes and season with salt to taste. Stir the 2 tsp cornstarch with a small amount of cold water and add to the sauce. Bring back to a boil and cook for 1 - 2 minutes, or until thickened. Set aside, but keep warm. 

Chicken: In a large bowl or ziplock bag add the 1/2 cup cornstarch. Drain the chicken and toss with the cornstarch, shaking off excess. *The cornstarch helps the chicken brown easily on the outside and stay juicy on the inside, plus it helps thicken the sauce. In a large skillet heat 2 Tbsp of vegetable oil over medium-high. Add chicken and cook until golden and meat is cooked through.  Gently toss chicken with the sauce and serve over a bed of white rich with sliced green onions as garnish. 


Enjoy!



ORANGES

Citrusy, juicy, sweet and renowned for their concentration of Vitamin C, oranges make the perfect snack and add a special tang to many recipes. 

Aside from Vitamin C, oranges have an important flavanone, herperidin, which has been shown to lower high blood pressure as well as cholesterol, and hold strong anti-inflammatory properties. Most of this phytonutrient is found in the peel and the inner white pulp of the orange, rather than the juicy orange centre.  

Vitamin C prevents free radical damage that triggers the inflammatory cascade, and by doing so, it reduces the severity of inflammatory conditions, such as asthma, osteoarthritis, and rheumatoid arthritis. 

Vitamin C, which is also vital for a healthy immune system, prevents colds and may be helpful in preventing recurrent ear infections. 

Citrus offers the most significant protection against esophageal, orophaygeal/laryngeal (mouth, larynx and pharynx), and stomach cancers. 

The fiber in oranges can also help keep blood sugar levels under control, and thus prove oranges are a healthy snack for people with diabetes. The natural sugar, fructose, can help keep blood sugar levels from rising too high after eating.

Orange, fresh
(1 medium)

Vitamin C  93 %
Fiber  13 %
Folate  10 %
Vitamin B1  9%
Pantothenic Acid  7 %
Copper  7 %
Potassium  7 %
Calcium  5 %


Have you been enjoying Oranges?

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