Crispy orange chicken without the guilt: a healthier twist on a classic treat

Orange chicken, a beloved dish known for its crispy exterior and tangy sauce, is often associated with deep-frying. However, this traditional method can add excess fat and calories to the meal. This blog post will guide you through a delicious and healthier alternative: how to make orange chicken without frying.

Ingredients

For the Chicken:

• 1 pound boneless, skinless chicken breasts, cut into bite-sized pieces
• 1/4 cup cornstarch
• 1/4 cup all-purpose flour
• 1 teaspoon garlic powder
• 1 teaspoon ground ginger
• Salt and pepper to taste

For the Orange Sauce:

• 1/2 cup orange juice
• 1/4 cup soy sauce
• 1/4 cup honey
• 2 tablespoons brown sugar
• 1 tablespoon rice vinegar
• 1 tablespoon cornstarch
• 1 teaspoon grated orange zest
• 1/4 teaspoon sesame oil

Instructions

Step 1: Prepare the Chicken

In a large bowl, combine the chicken pieces with the cornstarch, flour, garlic powder, ginger, salt, and pepper. Toss to coat evenly.

Step 2: Bake the Chicken

Preheat oven to 400°F (200°C). Spread the coated chicken pieces on a baking sheet lined with parchment paper. Bake for 15-20 minutes, or until cooked through and slightly crispy.

Step 3: Make the Orange Sauce

In a small saucepan, whisk together the orange juice, soy sauce, honey, brown sugar, rice vinegar, cornstarch, orange zest, and sesame oil. Bring to a simmer over medium heat, stirring constantly. Cook for 2-3 minutes, or until the sauce has thickened.

Step 4: Combine the Chicken and Sauce

In a large bowl, combine the baked chicken pieces with the orange sauce. Toss to coat.

Step 5: Serve

Serve the crispy orange chicken immediately with your favorite sides, such as steamed rice or broccoli.

Benefits of Baking Instead of Frying

• Reduced Fat and Calories: Baking eliminates the need for deep-frying, significantly reducing the fat and calorie content.
• Healthier Cooking Method: Baking uses dry heat, which is a healthier cooking method than frying, as it produces fewer harmful compounds.
• Crispy Texture: The cornstarch and flour coating still provides a satisfyingly crispy texture, without the added grease.

Variations

• Spicy Orange Chicken: Add a pinch of cayenne pepper or red pepper flakes to the sauce for a spicy kick.
• Sesame Orange Chicken: Sprinkle toasted sesame seeds over the finished dish for an extra nutty flavor.
• Honey Garlic Orange Chicken: Add a tablespoon of honey and a teaspoon of minced garlic to the sauce for a sweet and savory twist.

Tips

• For even crispier chicken, use a convection oven setting.
• If you don’t have parchment paper, you can grease the baking sheet with cooking spray.
• Let the chicken cool slightly before tossing it with the sauce to prevent the sauce from becoming soggy.

Healthier Sides to Pair with Orange Chicken

• Steamed or roasted vegetables (broccoli, carrots, snap peas)
• Brown rice or quinoa
• Salad greens with a light dressing
• Fruit skewers

“No Frying” Frequently Asked Questions

Can I use other citrus juices instead of orange juice?

Yes, you can use lemon juice, grapefruit juice, or a combination of both for a different flavor profile.

How do I make the sauce thicker?

If the sauce is too thin, whisk in a little more cornstarch dissolved in water.

Can I make the orange chicken ahead of time?

Yes, you can bake the chicken and make the sauce in advance. Store them separately in the refrigerator for up to 3 days. When ready to serve, reheat the chicken in the oven and warm up the sauce in a saucepan.