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Orange Chicken Meal Prep

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 311
Protein 34g
Fat 3g
Carbs 36g
Total Time 35 minutes

Growing up, we had two traditions on Sunday – either have a delicious soul food meal after church, or we’d go to the Chinese buffet down the street.  And while I love soul food, there was something about stuffing my face with delicious Chinese food that made my day.  I’d load up my plate with 80% orange chicken and lo mein noodles.

Once I got knowledgable about foods and nutrition, I was disappointed at the thought that I could never enjoy one of my favorite foods anymore. So, this got me experimenting to make this much more calorie-conscious and nutritious.

I complimented the dish with brown rice and steamed broccoli. Just add a little bit of low sodium soy sauce upon eating and you’ll be set! Flavor overload!

 

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Orange Chicken

Ingredients

Ingredients for 5 servings:

  • 1 1/4lb raw chicken breast, chunks
  • Crust
    • 1/3 cup wheat flour
    • 4 egg whites
    • 1 1/2 cup (wheat) panko or wheat breadcrumbs
  • Orange sauce
    • juice from 3 oranges (~3/4 cup)
    • 1 tablespoon coconut sugar
    • 1 tablespoon soy sauce
    • 1 tablespoon rice vinegar
    • 1 tablespoon garlic, minced or paste
    • 1 tablespoon ginger, paste
    • 1 tablespoon (or more) Sriracha
    • OPTIONAL FOR ADDED FLAVOR – 1 tablespoon of peanut oil or sesame oil
    • 2 teaspoons arrowroot starch + 1 tablespoon water
      • Note: DO NOT MIX together until you add it to the skillet
  • Garnish
    • 1 tablespoon sesame seeds
    • green onion
  • Meal Prep
    • 5 cups steamed broccoli (each meal has 1 cup broccoli)
    • 2 1/2 cups brown rice or jasmine rice (each meal has 1/2 cup brown rice)
    • low sodium soy sauce to taste

 

Steps
  1. Set oven to 420F.
  2. Chop chicken breasts into nugget-size chunks (or tenders if desired).
  3. Beat the egg whites until somewhat frothy.  Then toss the chicken in the whole wheat flour, then egg whites and then the panko crumbs.  Place the coated nuggets on a baking sheet or baking rack.  Bake in the oven for about 15 minutes until the outside is golden and crispy, and inside is white.
  4. While it’s baking, mix together the ingredients for the sauce EXCEPT for the arrowroot starch.
  5.  Set a nonstick skillet on medium heat, then pour in the orange sauce.  Bring it to a light simmer, then mix arrowroot starch with water and then pour it into the skillet. Stir immediately and quickly, then lower the heat and allow the sauce to thicken. Takes about 5 minutes.
  6. Add the baked nuggets to a large bowl, then pour in the sauce.  Toss the nuggets in the sauce and ensure they are all fully coated.
  7. Garnish and enjoy immediately.  If you’re making this for meal prep, add about 1/2 cup of cooked brown rice (or jasmine rice) and at least 1 cup of steamed broccoli.  Season to taste with low sodium soy sauce.

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Calories
311
Protein
34g
Fat
3g
Carbs
36g
Sodium
-
Fiber
4g
Sugar
9g
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.