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Better-Than-Takeout Orange Chicken Stir-fry

July 11, 2011 by HealthyFamilies BC

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Ever wonder what our Premier cooks after a long day when she's tired, hungry and needs a fast and healthy meal? Try her recipe below. It's fast, it's easy, it's healthy and - did we mention - it's delicious too!

Makes approx 4 servings
This stir-fry is served over brown rice.

INGREDIENTS:

  • 2 chicken breasts (approx 300 g), boneless with skin removed
  • 1 Tablespoon cooking oil - (e.g. olive, peanut, grape seed, canola)
  • 500 g veggies - broccoli, peppers, carrots, snow peas, mushrooms etc
  • 100 ml chicken broth, no salt added
  • 1 orange
  • 1 Tablespoon fresh grated ginger (approx 3 inch piece) or 1 teaspoon ginger powder
  • 2 Tablespoons reduced sodium soy sauce
  • Pepper to taste

Method:
Preparation

  • Prepare veggies - cut into small pieces. Put on a plate separating the harder veggies (carrots) from the softer ones (peppers).
  • Peel the orange. Cut the fruit into chunks and blend in blender.
  • Grate ginger finely, measure and set aside.
  • Cut chicken into thin strips. Set aside on a plate.Cooking

Cooking:

  1. Heat pan with oil. Fry chicken  on medium - high heat until cooked and no longer pink inside. Remove from pan and set aside on clean plate.
  2. Return pan to the heat.  Add the veggies, the harder ones first. Let cook a few mintues before adding softer veggies. Add soft veggies and cook a few minutes more. Add the chicken broth. Place lid on pan and steam for approx 3 minutes.
  3. Remove lid. Add blended orange, ginger, soy sauce and cooked chicken. Stir together. Replace lid and cook 2 more minutes until veggies are tender and chicken is hot.
  4. Remove lid, season with pepper and serve over cooked brown rice.

HOW TO PREP THE RICE:

Ingredients

  • 175 ml brown wholegrain rice (10 minute quick cooking rice)
  • 425 ml chicken broth, no salt added

Method

Cook rice as per package directions.

  1. Combine rice and chicken broth in a saucepan.
  2. Bring to a boil. Stir and cover with the lid.  Reduce heat to medium-low.  Simmer for 10 minutes.
  3. Remove from heat. With lid on, set aside until all water is absorbed or about 5 minutes.  Fluff with fork and serve.

For added flavour, you may want to try:

  • Fresh chopped cilantro
  • Basil
  • Minced garlic (add to the veggies or chicken while cooking)
Topic: 
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Comments (4)

bubbles01

Posted on Monday July 11, 2011 a 3:45pm

When making stir frys I don't even use soya sauce as it is extremely high in salt, with the ginger and orange in this you don't even need the soya sauce there is enough flavour.

sandross

Posted on Monday July 11, 2011 a 3:46pm

I did a double take when I noticed our Premier cooking... tasty, quick dinner recipe. You are setting a great, healthy example!~~Thank you.

Fhoward

Posted on Wednesday July 13, 2011 a 9:56pm

I tried this recipe last night and it was an instant hit with my family. Loved the taste with orange, ginger and soy sauce. thank you...

Linds

Posted on Tuesday July 19, 2011 a 4:00pm

I love the abundance of vegetables in this dish, but I am dissapointed to see chicken listed as a "healthy" choice. Chicken has no fibre, and is high in saturated fat and cholesterol. The latest research shows that any animal product including chicken, other meat and dairy promote cancer, cardiovascular disease, diabetes and a host of other problems that only show up in nations with diets full of animal products. Please visit Physicians Committee for Responsible Medicine at www.pcrm.org that points out the growing body of research that supports a plant based diet.

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