Healthier Orange Peel Chicken

Orange Peel Chicken Healthier

Chicken marinade:(step 3 ingredients only )

¼ cup orange juice

1 tbsp dark soy sauce

1 tbsp honey

¼ ground pepper

Ingredients:

Dried peel of 1 large orange (or you can use the zest of 2 oranges)

1 ½ tbsp honey

3 boneless skinless chicken breasts with all fat cut off (or chicken flavored Tofu)

1 cup of fresh broccoli (or ½ bag of frozen broccoli)

12 dried Thai chilies

2 tbsp peanut oil

2 tsp cornstarch (or whole wheat flour)

(step 10 ingredients only)

1 tbsp sugar (this can be replaced with 100% pure juice or Stevia)

¼ tsp salt

¼ tsp ground pepper (optional)

2 tbsp dark soy sauce

1 ½ cup orange juice

¼ tsp ground ginger

1 ½ tbsp honey

Directions:

1 Peel a large naval orange cut into strips place it on a non-stick cookie sheet and placing them in the oven at 150 degrees Fahrenheit. Leave the orange peels in the oven until no moisture is left behind, which will usually take about four hours. OR Peel a large naval orange cut into strips set the peel on a paper towel to dry for about three days until hard and slightly brown. OR If you don't can't wait you can use orange zest.

2. Cut chicken breast into thin 1 ½ inch strips and place them into a plastic zip lock bag.

3.Mix together all of the ingredients for the marinade. Then add that mixture to the chicken and leave it in the refrigerator for at least 30 minutes to marinate.

4. While the chicken is marinating, in a bowl slowly mix orange peel strips together with 1 ½ tablespoons of honey, making sure each strip is coated. Then set them aside.

5. Steam broccoli and set aside. ( you can use frozen broccoli; just microwave ½ bag until thoroughly cooked, about 5 minutes)

6. Heat 1 tablespoon of peanut oil on high. Get oil very hot, add chilies and orange peel. There will be smoke. Stir while cooking until they both turn black and burn. The chilies will turn black first, continue to cook all of it until the orange peel turns black as well. This takes about 10 minutes. Once both have blackened, remove the chilies and orange peel and set them aside. Keep the debris stuck to the bottom of the pan in the pan. (you will only use 1 pan for all your stove top cooking)

7. When the chicken has finished marinating, drain all of the liquid from the chicken and discard liquid.

8. Heat the remaining tablespoon of peanut oil in the same pan used for the chili and orange peels. Add the chicken, cook until all the liquid has evaporated and the chicken browns. About 10 minutes.

10. While the chicken is cooking, in a small bowl mix together STEP 10 ingredients.

11. Once the chicken is browned, add the sauce mixture, broccoli, chilies and orange peel. Stir until boiling.

12. In a small cup mix the cornstarch (or whole wheat flour) with a little warm water just to dissolve. Add this mixture to the pan and stir until thick, about 3 minutes. (if using whole wheat flour - mix flour smoothly with water put flour and cold water in a jar, place the lid on and the give the jar a vigorous shake)

13. Serve over brown rice. (brown rice is not included in the nutritional information.)

Some other things you could add are peanuts and any other kind of veggie.

6 Servings

Calories 246.3 Total Fat 6.3g Saturated Fat 1.2 g Polyunsaturated Fat 19g Monounsaturated Fat 2.5 g

Cholesterol 68.4 mg Sodium 797.61 mg Potassium 502.8 mg Total Carbohydrate17.8 g Dietary Fiber 0.9g Sugars 14g Protein 29.1g

This recipe is a melody of several recipes.

Enjoy,

Coach Tia