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No Sugar Added Lighter Orange Chicken

About the author

FitMenCook

My name is Kevin. My life changed when I realized that healthy living is truly a lifelong journey, mainly won by having a well-balanced diet and enjoying adequate exercise. By experimenting in the kitchen and openly sharing my meals, I learned that healthy eating is hardly boring and that by making a few adjustments, I could design a diet that could help me achieve my personal fitness goals. Our bodies are built in the kitchen and sculpted in the gym.

Calories 420
Protein 44g
Fat 7g
Carbs 44g
Total Time 25 minutes

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No Sugar Added Lighter Orange Chicken

Ingredients

No Sugar Added Lighter Orange Chicken
Ingredients for 5 servings

  • Chicken
    • 1 3/4 lb chicken breast, cut into 1/2-inch pieces
    • 2 tsp black pepper
    • Pinch of sea salt
    • 1 cup flour (I used oat)
    • 4 egg whites
    • 2 cups panko
  • Sauce
    • 1 1/2 cups orange juice
    • 1 1/2 tbsp orange zest
    • 1 tbsp ginger
    • 1/4 grated (no skin) apple, or to taste
    • 1 1/2 tbsp low sodium soy sauce
    • 1 tbsp rice vinegar
    • 1 tbsp red pepper flakes
  • 1 tbsp arrowroot OR cornstarch mixed with 1 tbsp water
  • Garnish
    • sesame seeds
    • green onion
Steps
  1. Set oven to 420F/216C or an air-fryer to 410F/210C.
  2. In a bowl, season small chicken pieces with pepper and a pinch of sea salt.
  3. Dip the chicken piece in the flour and shake off any excess.  Dip it in the egg white and shake off any excess, then into the panko to cover.  Place the chicken on a baking tray and repeat until all ingredients are used.  Spray the chicken pieces with a little avocado or grapeseed or coconut oil beforehand to help them get crispy while cooking.
  4. Mix together  the ingredients for the sauce – NOT the arrowroot or cornstarch yet – and season to taste until you get it right for YOUR tastebuds.
  5. Set a carbon steel pan on medium heat and add the sauce.   When the sauce begins to slowly simmer, immediately add the “slushy” mixture of arrowroot and water to the pan and stir IMMEDIATELY so it doesnt clump.  Remove the pan from the heat so the sauce will cool and thicken some.
  6. Fold in the chicken and stir to coat all the pieces.
    No Sugar Added Lighter Orange Chicken
    No Sugar Added Lighter Orange Chicken
  7. Garnish and enjoy with your choice of rice/grain or even vegetables!
    No Sugar Added Lighter Orange Chicken

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Calories
420
Protein
44g
Fat
7g
Carbs
44g
Sodium
480mg
Fiber
4g
Sugar
7g