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Wednesday, September 17, 2008

recipe of the week: not-so-fried orange chicken

i love the taste of orange chicken, but i don't like that it's all greasy and that there is hardly any chicken (mostly skin and fat) and that it's so fried and greasy. but how to keep that yummy breaded taste without just doing an orange glazed chicken that isn't nearly as good? try my not-so-fried version of this asian favorite made with boneless, skinless chicken breast and let your taste buds melt into oblivion...

not-so-fried orange chicken
(4+ servings)

2 chicken breasts, cut into large bite-sized pieces
1 cup flour
¼ tsp salt
¼ tsp pepper
2 tsp olive oil
1 ½ tsp soy sauce
6 tbsp orange juice
1 cup green beans (frozen, french cut or fresh if they're on sale!)
1 or 2 yellow squash, cut into bite-sized pieces (depends on how big your squash are and how much squash you want in it!)
1 ¼ cup orange juice
2 tbsp + ½ tsp soy sauce
¼ tsp red pepper flakes (more if you want it spicier - i'm going to use more next time!)
1 ½ tbsp brown sugar
1 clove garlic, crushed or minced

1. combine flour, salt and pepper in a bag. add chicken pieces and mix them around to coat.
2. combine olive oil , soy sauce and orange juice in large skillet or wok. heat for a minute.
3. add flour-coated chicken to skillet/wok. cook until browned on outside and done on inside.
4. combine all sauce ingredients (orange juice, soy sauce, red pepper flakes, brown sugar, garlic) in a pot. heat through.
5. pour sauce over chicken and add green beans and squash to mix. heat until veggies are tender.
6. serve with rice.

my mistake with this recipe last time - i mixed it with the rice and used brown rice. it would have been better with the rice on the side and as much as i hate to admit it, the healthy way wasn't the yummier way on this one. i'll serve it with white rice next time. :)


Super Angie said...

This looks yummy! I don't have any orange juice, but I may try it with mandarin orange juice.

BrittWilk said...

oooh! you may have to adjust the amount of sugar, but i bet it would be really good, ang! let me know how it turns out if you do! :)

jennandmarkmiyamoto said...

Britt, is this the stuff you made for Mark and I? I really really liked that stuff!

BrittWilk said...

hey jenn!! yep - this is the stuff i made for you and mark. :) glad you liked it. i did too!

Clare said...

Tried this tonight and it was so yummy. Clint doesn't like a lot of Chinese food, but loves orange chicken.

Calla said...

Really tasty! I followed the recipe exactly, except I added a bit of apple cider vinegar and a bit of cornstarch to thicken up the sauce. Yum! Thanks for sharing!

healthy cooking on a budget

disclaimer: i don't claim to be an expert on cooking, weight loss or even healthy eating, but i do love to cook, find healthy, taste bud-friendly tricks and most of all, i love to eat!

qualifications: what qualifies me to blog on cooking healthy on a small budget? well, as my husband is still a student, my budget is not what you'd call large. and as for the healthy part, when i was 10 i was diagnosed with pancreatitus - a disease that doesn't effect me much anymore unless i eat food that is too greasy or has too much fat (in which case, well, let's just say i get really sick). this had steered my experience and limited cooking expertise in a health-conscious direction.

please feel free to comment, criticise, rate recipes, try ideas and make requests for future posts!