B and I order Chinese take-out about twice each year. When I was vegetarian I would long for a bite of his delicious smelling orange chicken.
These days when we have our Chinese cheat meal I am all over that crispy, sticky-sweet orange chicken. And afterwards I inevitably have a belly ache!
Here’s a recipe that takes all the guilt out of orange-flavored chicken. There’s no sugar and no fryer involved. Just skinless, boneless chicken breast, marinated in orange juice, pan seared and then baked. Serve it up with orange-spiked green beans.
2 cups Fresh Squeezed Orange Juice
2 tablespoons grated, Orange Zest
4 skinless, bloneless, chicken breasts
fresh ground pepper
1 tablespoon olive oil
10 ounces fresh, organic, green beans
¼ cup Fresh Squeezed Orange Juice
1 tablespoon grated, Orange Zest
1 teaspoon olive oil
dash of sea salt
dash of black pepper
2 tablespoons coconut oil
3 shallots, minced
2 tablespoons brandy
1 cup Fresh Squeezed Orange Juice
½ cup chicken broth
1 navel orange, peeled and each segment cut into 3 pieces
1 tablespoon fresh parsley, chopped
dash of sea salt
dash of black pepper
Place the orange juice and orange zest in a large ziplock bag. Season each side of the chicken breasts with salt and pepper. Place the chicken breasts in the ziplock bag, coating each side with juice. Marinate in the refrigerator for 2-3 hours.
Preheat the oven to 400 degrees F.
Grease a 12-inch, oven-proof skillet with the olive oil. Place over medium-high heat. Add the chicken breasts in a single layer, cooking for 3 minutes. Turn the chicken, season with a sprinkle of salt and pepper. Place the skillet in the oven for 15 minutes, or until a thermometer registers 165 degrees F in the center of the thickest breast.
Remove from oven and cover with foil as you make the sauce and cook the beans.
Wash the beans, snap off and discard the stems. Place in a large ziplock bag with the orange juice and orange zest. Allow to marinate in the refrigerator for 30 minutes.
Heat a medium sized skillet over medium heat. Grease with the olive oil. Remove beans from refrigerator, discarding the juice. Add to the skillet and cook, covered for about 5 minutes, stirring occasionally. Remove cover, increase the heat and cook for an additional 3 minutes, until the beans are bright green.
In a medium skillet heat the coconut oil over medium-high heat. Add the minced shallot, cook, stirring often, for 2 minutes. Turn off the heat, add the brandy. Return to the heat and cook, scraping the bottom, until the brandy has almost evaporated, about 30 seconds. Increase the heat to high, add the orange juice. Boil for 5 minutes. Add the chicken broth, boil for 3 minutes.
Add in the orange segments and the parsley. Turn off heat. Season with salt and pepper.
Cut the chicken on the diagonal into thin slices and arrange over a pile of green beans. Drizzle with the orange-brandy sauce.
Calories: 302
Fat: 13g
Carbohydrates: 19g
Sodium: 161mg
Fiber: 4g
Protein: 29g
Sugar: —