Healthy Meals, Quick Dinner Ideas and Musings

Healthy Version of Chinese Orange Chicken – Baked Rather Than Deep Fried

This is a healthier version of that Orange Chicken we buy from the grocery store and Panda Express. So fear no more, and enjoy an orange chicken that you are not guilty to indulge and munch with. This is a  baked chicken breast. The chicken breasts slices were marinated with fresh orange juice,  orange zest and more. I hope you like it.

Chinese Orange Chicken – Baked Rather Than Deep Fried

Chinese Orange Chicken – Baked Rather Than Deep Fried

My family is a sucker for Chinese food. Chinese take out, Chinese buffet, we are in.  So when you are in a diet like me, living so close to the grocery store that sells the best Orange Chicken does not help at all, because their Orange chicken  is deep-fried; therefore, it is terribly high in calories. It is either I will completely spurn the best Orange Chicken by moving to the highest mountains, without any access for a transportation, or I will make my own healthy version.I thought the latter is a more practical idea. So I am baking my chicken it is.
ora2You might be thinking why I cooked this meal in batch. It is because this meal  will be consumed until breakfast and lunch the next day. Although this is excellent if serve hot, it is still good for pack lunch. Just heat it in the microwave and it is good to go.
ora3So  today, when my feet were itching  to go and buy some Chinese food, as decided,  I made  my own Orange Chicken. I got this recipe from my favorite blog  Damn Delicious. I, however, baked the chicken rather than deep frying it, and I changed the ingredients’ measurements according to my liking.  Still, I am so proud of the outcome. It is utterly tasty: the recipe captured the taste of orange and the orange smell, what a delicious aroma.
013There is one downside though, the chicken breast was a little bit dry compared to the store bought ones because there is no oily juice coming out from the breading, but I think that is a good thing.
When I ate this food, there was no guilt at all. This is the kind of Chinese food that I should be eating…
ora4

Healthier Version of Chinese Orange Chicken

Easy to Cook Meals Weight Watcher Recipe

Serving Size: One small bowl. This meals should serve 8 people

Points + : 7

Old Points: 7

Calories: 293 Total Fat : 10.1 g Carbs: 12.8 Fiber: .6 g Protein; 36.2 g Sugar : 8.5 g Sodium : 661 mg

Ingredients

  1. 2 lbs skinless chicken breast slice into bite sized pieces
  2. 1 cup of corn starch for the chicken breading plus 1 tablespoon cornstarch for the marinade
  3. 2 large eggs, beaten
  4. spray oil
  5. 1/2 teaspoon sesame seeds
  6. 1 green onion, for garnish
  7. Marinade:
  8. 1 cup chicken broth
  9. 1/2 cup orange juice ( I got this from two oranges)
  10. 1 tbs orange zest from the orange ( you can add more zest if you like)
  11. 1/4 cup sugar
  12. 1/4 cup white vinegar
  13. 1/4 cup soy sauce
  14. 2 cloves garlic, minced
  15. 1 inch length ginger, crushed

Instructions

  • 1. In a large bowl, mixed together the marinade ingredient. Set aside.
  • 2. Place the sliced chicken breast in another bowl in a zip lock or a bowl. Spoon in 2/3 cup of the marinade and mix it with the chicken breast. Marinate the chicken for 30 minutes.
  • 3. When the chicken is ready, drain the marinade and prepare a large baking sheet and spray it with non stick oil. Set aside.
  • 4. Scramble the egg in a bowl. Pour in one cup of corn starch on a flat plate. Keep the cornstarch handy as you may need more of it later.
  • 5.Pre heat oven at 400 F.
  • 6. Dip the chicken breast into the scrambled egg and roll it into the cornstarch. Place it on the baking sheet. Do the same to the rest of the chicken.Bake the chicken for 10 minutes then turn the other side for another 10 minutes.
  • 7.When the chicken is almost ready, place the remaining of the marinade into a sauce pan and let it simmer. Mix the 1 tablespoon cornstarch with 2 tablespoon of water and mix until smooth. Then pour mixture into the simmering marinade. Continue mixing until the marinade is sticky.
  • 8. When the chicken is cooked, put them into a deep bowl and drizzle in the marinade or toss the chicken gently. Garnish with onion leaves and lemon zest. NOTE: For me, I I drizzle the chicken with the sauce so that the breading is still intact.
  • Serve Hot.

Notes

This recipe was adapted from Damn Delicious blog. I just changed measurements according to my preference.

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by: Shobelyn Dayrit

Comments

  1. I love orange chicken but never tried the baked version. This looks really delicious and and appetizing.

  2. What a great idea to bake the chicken inside of a deep fry version. This looks so good. Bookmarked the recipe. I have chicken breasts in the freezer and will try this soon. Thanks for the blog-love :-)

  3. Not just healthy but certainly that looks so yummy! two bowls please

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