Spicy Orange Chicken Stir-fry(Photo: Susan Selasky, Detroit Free Press)Buy Photo
If you find yourself choosing chicken over beef at the meat counter, you’re not alone.
According to the U.S. Department of Agriculture, Americans are eating more chicken
than beef – about 90 pounds of chicken per person each year compared to 57 pounds of beef.
Packed with protein, chicken also provides a healthy dose of niacin, selenium and zinc,
along with vitamins B6 and B12.
Today’s stir-fry recipe features boneless, skinless chicken thighs. A tastier alternative to
skinless chicken breast, chicken thighs tend to be more succulent and flavorful.
And while the thigh is slightly higher in fat, they’re leaner that you might think. Compare
a skinless breast to a skinless thigh and the difference in artery-clogging saturated fat is
less than 2 grams.
Additional advantages to using chicken thighs is they remain juicy and moist even when
slightly overcooked, and are usually less expensive than boneless, skinless breast.
Whichever cut of poultry you prefer, handle it properly to lessen the risk of foodborne
illness. Always wash your hands before and after handling raw chicken. Use separate
utensils and cutting boards for raw and cooked foods. And, cook food to a safe internal
temperature. For chicken breasts and thighs, that’s 165 degrees.
Darlene Zimmerman is a registered dietitian in Henry Ford Hospital’s Heart & Vascular
Institute. For questions about today’s recipe, call.
Spicy Orange Chicken Stir-fry gets a kick from chili paste (Photo: Susan Selasky, Detroit Free Press)
Sweet and Spicy Orange Chicken Stir-fry
Serves: 5 / Prep time: 15 minutes / Total time: 20 minutes
1 pound boneless, skinless chicken thighs
2 tablespoons cornstarch, divided
¼ cup water
3 tablespoons orange juice concentrate
2 tablespoons reduced-sodium soy sauce
2 tablespoons sugar
1 tablespoon chili garlic paste
2 tablespoons white vinegar
4 cloves garlic, peeled, minced
½ teaspoon ground ginger
2 tablespoons canola oil, divided
1 cup cubed red bell pepper
1 cup lengthwise-sliced baby carrots
3 ⅓ cups cooked brown rice, prepared without salt or oil
⅓ cup sliced green onions
Cut chicken thighs into bite-size cubes, place in a bowl, and toss with 1
tablespoon cornstarch; set aside.
In a small bowl, whisk together water, orange juice concentrate, soy sauce, sugar, chili garlic paste, vinegar, garlic, ground ginger, and remaining tablespoon cornstarch; set aside.
In a large skillet or wok, heat 1 tablespoon oil over medium-high heat. Add chicken and stir-fry until no longer pink; about 3 minutes. Remove chicken from skillet and keep warm. Place remaining tablespoon oil in skillet and add red pepper and carrots and stir fry 2 to 4 minutes. Return chicken to skillet and add orange juice mixture, stirring
constantly allowing sauce to thicken and coat chicken and vegetables; about 4
minutes. Remove from heat and top with green onion. Each serving consists of
about ¾ cup orange chicken over ⅔ cup brown rice.
Created by Darlene Zimmerman, MS, RD, for Heart Smart and tested by Susan Selasky for the Free Press Test Kitchen.
396 calories (27% from fat), 12 grams fat (2 gram sat. fat, 0 grams trans fat), 49 grams carbohydrates, 20 grams protein, 289 mg sodium, 92 mg cholesterol, 40 mg calcium, 4 gram fiber. Food exchanges: 3 starch, 2 lean meat, 1 fat.
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