Sweet & Sticky Orange Chicken

Thumb_orangechicken_web

(from mflamz’s recipe box)

Serving Size: 1/2 of recipe (about 1 cup)
Calories: 284
Fat: 2g
Sodium: 910mg
Carbs: 26g
Fiber: 2g
Sugars: 8.5g
Protein: 37g

Source: HG

Cook time: 10 minutes
Serves 2 people

Ingredients

  • 1/4 cup whole-wheat flour
  • 10 oz. raw boneless skinless chicken breast, cut into bite-sized pieces
  • 1/8 tsp. each salt and black pepper
  • 1/4 cup fat-free liquid egg substitute (like Egg Beaters Original)
  • 1/4 cup fat-free chicken broth
  • 1 tbsp. cornstarch
  • 1 1/2 tbsp. low-sugar orange marmalade
  • 1 1/2 tbsp. seasoned rice vinegar
  • 1 tbsp. Splenda No Calorie Sweetener (granulated)
  • 1 tbsp. reduced-sodium/lite soy sauce
  • 1 tsp. chopped garlic
  • 1 tsp. chopped ginger
  • Dash red pepper flakes
  • 2 tbsp. chopped scallions

Directions

  1. Preheat oven to 375 degrees. Spray a baking sheet with nonstick spray.

  2. Place flour in a wide bowl.

  3. Place chicken in a large bowl and season with salt and pepper. Top with egg substitute and toss to coat.

  4. One at a time, shake chicken pieces to remove excess egg and coat with flour. Evenly lay chicken pieces on the baking sheet.

  5. Bake for 10 minutes, or until chicken is cooked through.

  6. In a medium bowl, whisk broth with cornstarch until cornstarch has dissolved. Add marmalade, vinegar, sweetener, and soy sauce, and thoroughly whisk.

  7. Bring a skillet sprayed with nonstick spray to medium heat. Cook and stir garlic and ginger until slightly softened and fragrant, about 1 minute. Add broth mixture and red pepper flakes. Cook and stir until well mixed and slightly thickened, 1 to 2 minutes.

  8. Remove skillet from heat, add chicken, and toss to coat. Serve topped with scallions and enjoy!

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