Healthy Asian Style Orange Chicken Ideas For Family Meal Prep
If you’re looking to spice up your family meal prep with a delicious and healthy twist, then look no further than this Asian style orange chicken recipe. This dish not only satisfies your cravings for something flavorful but also provides a nutritious option that the whole family will enjoy. With its bright citrusy notes and tender chicken, it’s a perfect candidate for meal prep, allowing you to enjoy a homemade meal even on the busiest of days.
This healthy take on orange chicken is lighter than traditional versions, using fresh ingredients and a homemade sauce that keeps the flavors bright without the heavy sugar and calories. Whether you serve it over rice, quinoa, or alongside a refreshing vegetable stir-fry, you’ll find that this recipe is versatile and adaptable to your family’s tastes.
Recipe Details
Prep Time: 15 minutes
Cook Time: 25 minutes
Total Time: 40 minutes
Servings: 4 servings
Ingredients
- 1 lb boneless, skinless chicken breasts, diced
- 1 cup orange juice, freshly squeezed
- 2 tablespoons soy sauce, low-sodium
- 1 tablespoon rice vinegar
- 1 tablespoon honey or maple syrup
- 2 cloves garlic, minced
- 1 teaspoon ginger, grated
- 1 tablespoon cornstarch
- 2 tablespoons water
- 1 tablespoon sesame oil
- 1 cup bell peppers, sliced (red, yellow, or green)
- 1 cup broccoli florets
- Cooked brown rice or quinoa, for serving
- Sesame seeds, for garnish
- Green onions, sliced, for garnish
Instructions
- Begin by marinating the diced chicken. In a bowl, combine 1/2 cup of orange juice, soy sauce, rice vinegar, honey, minced garlic, and grated ginger. Add the chicken pieces into the marinade, cover, and refrigerate for at least 30 minutes.
- While the chicken is marinating, prepare the sauce. In a small saucepan, mix the remaining orange juice, cornstarch, and water. Heat over medium heat, stirring until the mixture thickens. Set it aside.
- After marinating, heat sesame oil in a large skillet or wok over medium-high heat. Add the marinated chicken (discard the marinade) and cook for about 5-7 minutes, or until the chicken is golden brown and cooked through.
- Add the sliced bell peppers and broccoli florets to the skillet. Stir-fry for an additional 5 minutes, or until the vegetables are tender but still crisp.
- Pour the thickened orange sauce over the chicken and vegetables, stirring well to coat everything evenly. Cook for another 2-3 minutes, allowing the sauce to heat through.
- Remove from heat and let it cool slightly before serving.
- Serve the orange chicken over cooked brown rice or quinoa, and garnish with sesame seeds and sliced green onions.
- This dish is perfect for meal prep! Divide the chicken and rice into containers and refrigerate for up to 4 days. Reheat before serving.
Meal Prep Tips
Meal prepping can be a game-changer for busy families. This healthy Asian style orange chicken is not only easy to make but also keeps well in the fridge. Here are some tips to make the most of your meal prep:
- Cook a larger batch of brown rice or quinoa to use throughout the week.
- Portion out servings in glass containers for easy reheating.
- Consider adding extra vegetables such as snap peas, carrots, or zucchini to boost nutrition.
- If you prefer, you can freeze portions for even longer storage.
Variations
This recipe is versatile enough to accommodate different preferences and dietary needs. Here are a few variations you might want to try:
- For a vegetarian option, substitute the chicken with tofu or chickpeas.
- Use different citrus fruits like grapefruit or lemon for a unique flavor.
- Spice it up by adding a dash of chili flakes or sriracha to the sauce.
- For a gluten-free version, use tamari sauce instead of soy sauce.
Storage and Reheating
Proper storage is key to maintaining the freshness and flavor of your meal preps. Once your healthy Asian style orange chicken has cooled, transfer it to airtight containers. It can be stored in the refrigerator for up to 4 days.
To reheat, simply microwave for 1-2 minutes, stirring halfway through, until heated through. If you find the chicken has become a bit dry, add a splash of water or additional orange juice while reheating.
Frequently Asked Questions
1. Can I use frozen chicken for this recipe?
While it’s best to use fresh chicken for the best texture and flavor, you can use frozen chicken as long as it is fully thawed before marinating.
2. How can I make this dish spicier?
To add some heat, incorporate red pepper flakes or sriracha into the marinade or sauce to suit your taste.
3. Is this orange chicken suitable for kids?
Absolutely! This healthy orange chicken is not only flavorful but also packed with nutrients, making it a great option for kids.
4. Can I make the sauce ahead of time?
Yes, you can prepare the sauce ahead of time and store it in the fridge for up to one week. Just reheat it before using it with the chicken.
Conclusion
This healthy Asian style orange chicken is not just a meal; it’s an experience that brings the family together. With its vibrant flavors, easy prep, and nutritious profile, it’s a dish that will make your meal prep both exciting and satisfying. Give it a try, and watch how quickly it becomes a family favorite!
Now that you have this delicious recipe in your arsenal, you can confidently approach weeknight dinners knowing that you’re serving up something healthy, tasty, and loved by all.
