Orange Chicken Meal Prep

Name: Orange Chicken Meal Prep
Prep time: 15 min
Cook time: 20 min
Total time: 35 min
Cuisine: Chinese
Ingredients: 1 1/4lb raw chicken breast, chunks; 1/3 cup wheat flour; 4 egg whites; 1 1/2 cup (wheat) panko or wheat breadcrumbs; 1 tablespoon coconut sugar; 1 tablespoon soy sauce; juice from 3 oranges (~3/4 cup); 1 tablespoon rice vinegar; 1 tablespoon garlic, minced or paste; OPTIONAL FOR ADDED FLAVOR – 1 tablespoon of peanut oil or sesame oil; 1 tablespoon ginger, paste; 1 tablespoon (or more) Sriracha; 2 teaspoons arrowroot starch + 1 tablespoon water; 1 tablespoon sesame seeds; green onion; 5 cups steamed broccoli (each meal has 1 cup broccoli); 2 1/2 cups brown rice or jasmine rice (each meal has 1/2 cup brown rice); low sodium soy sauce to taste

7 steps

Prep:15minCook:20min

Updated at: Thu, 17 Aug 2023 11:29:00 GMT

Nutrition balance score

Great

Glycemic Index

Low

Glycemic Load

High

Nutrition per serving

Calories707 kcal (35%)

Total Fat15.2 g (22%)

Carbs106.6 g (41%)

Sugars10.5 g (12%)

Protein33.9 g (68%)

Sodium595.2 mg (30%)

Fiber6.9 g (25%)

% Daily Values based on a 2,000 calorie diet

Ingredients

5 servings

1.25 lbraw chicken breast

chunks

Instructions

Step 1

Set oven to 420F.

Step 2

Chop chicken breasts into nugget-size chunks (or tenders if desired).

Step 3

Beat the egg whites until somewhat frothy. Then toss the chicken in the whole wheat flour, then egg whites and then the panko crumbs. Place the coated nuggets on a baking sheet or baking rack. Bake in the oven for about 15 minutes until the outside is golden and crispy, and inside is white.

Step 4

While it’s baking, mix together the ingredients for the sauce EXCEPT for the arrowroot starch.

Step 5

Set a nonstick skillet on medium heat, then pour in the orange sauce. Bring it to a light simmer, then mix arrowroot starch with water and then pour it into the skillet. Stir immediately and quickly, then lower the heat and allow the sauce to thicken. Takes about 5 minutes.

Step 6

Add the baked nuggets to a large bowl, then pour in the sauce. Toss the nuggets in the sauce and ensure they are all fully coated.

Step 7

Garnish and enjoy immediately. If you’re making this for meal prep, add about 1/2 cup of cooked brown rice (or jasmine rice) and at least 1 cup of steamed broccoli. Season to taste with low sodium soy sauce.

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