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.
