Orange Chicken Stir-Fry
Source: The Carb Lovers Diet Cookbook by Ellen Kunes and Frances Largeman-Roth
Ingredients:
- 2 navel oranges, cut into segments (1 c.) and squeezed to make 1/4 c. juice
- 2 tbsp rice wine vinegar
- 1 tsp grated ginger
- 1 garlic clove, grated (used minced)
- 1/4 tsp crushed red pepper
- 2 scallions, sliced, whites and greens separated
- 2 6-oz boneless, skinless chicken breasts
- 1 c. brown rice
- 2 tsp vegetable oil (used canola)
- 1/4 c. sliced almonds
- 2 bundles watercress (used broccoli instead)
- 1 tsp sesame oil
- Whisk together OJ, vinegar, ginger, garlic, crushed red pepper and scallion whites in a large shallow bowl. Add chicken and marinate in the refrigerator for at least 20 minutes and up to an hour.
- Cook rice.
- Heat oil in a large skillet over med-high heat. With a slotted spoon, remove chicken from marinade and transfer to hot skillet. Cook about 3 mins or until partially cooked through; stir in almonds and watercress. Cook, stirring until watercress is wilted and chicken is cooked. Gently toss orange segments and sesame oil into stir-fry, serve over rice.
Per serving: 378 cals; 10.1g fat (1.3g sat, 3.9g mono, 3.6g poly); 54mg chol; 26g protein; 47g carbs; 135mg sodium; 6g fiber
Reviews:
Eh. The intro graph for this recipe promises a taste similar to Chinese takeout. I haven't had real Chinese takeout in years (seriously - it is so, so unhealthy I can't justify it on my worst days) - but I can tell you that this didn't fill that void. It was uber-healthy, so that's a plus. The hubs picked out the broccoli and oranges, and the kid discarded his oranges, so that was a minus. The orange taste itself didn't come through - I mostly tasted the sesame oil. One other positive? Super easy for a weeknight.
Ranking:
Bronze
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