We thought we would give this classic Asian dish a healthy makeover. All of the sweet orange chili glazed goodness with just a fraction of the calories.
Let’s face it, Asian restaurants have people lining up for Orange Sesame Chicken for a reason. Crispy chicken bites smothered in a sweet and tangy orange sauce, with a subtle chili kick is really very tempting. This lightened up version substitutes sauteed chicken for the traditional fried chicken, and keeps all the sweet tangy orange goodness. You’re family and friends will be lining up at your dining table for this healthy fast and flavorful meal.
Ready in 30 minutes.
1¼ lbs. skinless chicken breast ( approx.3-4 medium chicken breasts)
1 tablespoon olive oil
salt and pepper to taste
½ cup fresh squeezed orange juice
¼ cup honey
¼ cup ketchup
2 tablespoons rice vinegar
2 tablespoons corn starch
2 teaspoons brown sugar
1 teaspoon sesame oil
1 teaspoon minced garlic
1 teaspoon fresh orange zest
¼ teaspoon red pepper flakes
toasted sesame seeds
sliced green onion
4 cups cooked white rice or to keep things lighter use over chopped cauliflower
Cut chicken breasts into 1 inch pieces, season with salt and pepper. Heat olive oil in a large saute or fry pan over medium- high heat. Add chicken and cook, stirring occasionally, until chicken is browned on the outside and nearly cooked.
While chicken is cooking, in a small bowl, whisk together orange juice, honey, ketchup, rice vinegar, corn starch, brown sugar, sesame oil, garlic, orange zest and red pepper flakes.
Add the sauce to the pan with the chicken. Let sauce come to a boil and continue to cook for an additional 2-3 min. until sauce is thickened. Remove from heat and serve immediately over white or brown rice.
Garnish with toasted sesame seeds and sliced green onion.
For an even lighter version of this meal, try serving chicken in lettuce cups instead of over rice, or cauliflower.
Serving size: 1 serving (1/4 of recipe-chicken only) Calories: 297 Fat: 7.6 g Saturated fat: 1.4g Carbohydrates: 30.5g Sugar: 26.2 g Sodium: 222.9 g Fiber: .2g Protein: 26.1g Cholesterol: 70.2mg
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180 South “E” Street
Porterville, CA 93257