Healthy Orange Chicken
This healthy orange chicken recipe skips the deep fryer and the sticky restaurant sweetness, coating tender pieces of chicken in a sauce built on fresh orange juice and real zest.
Equipment
- Air fryer - or a sheet pan for the oven method
- Microplane zester
- Sharp chef's knife and cutting board
- Whisk and tongs
Ingredients
For the chicken
- 1½ lb boneless skinless chicken breasts - 680g, cut into 1-inch (2.5 cm) pieces
- 3 tbsp cornstarch
- ½ tsp salt
- ¼ tsp black pepper
- 1 tbsp avocado oil
For the orange sauce
- 3 medium oranges - for ¾ cup (180 ml) fresh juice plus 1 tbsp zest
- 3 tbsp low-sodium soy sauce or tamari
- 2 tbsp honey
- 1 tbsp rice vinegar
- 3 cloves garlic - minced
- 1 tsp fresh ginger - grated
- 1 tsp toasted sesame oil
- ¼ tsp red pepper flakes - optional
- 1 tbsp cornstarch - mixed with 2 tbsp water, for the slurry
For serving
- 1 tbsp toasted sesame seeds
- 2 green onions - thinly sliced
Instructions
- Zest the oranges first, before cutting them, until you have about 1 tablespoon of fine zest. Set the zest aside.
- Slice the oranges in half and juice them until you have ¾ cup (180 ml). Strain out any seeds or large pulp.
- Mince the 3 cloves of garlic and grate 1 teaspoon of fresh ginger.
- Pat the chicken pieces dry with paper towels, which helps the coating stick and crisp.
- In a mixing bowl, toss the chicken with 3 tablespoons cornstarch, ½ teaspoon salt, and ¼ teaspoon black pepper until every piece is lightly and evenly dusted.
- Drizzle in 1 tablespoon avocado oil and toss again so the coating can brown.
- Air fryer method: Arrange the chicken in a single layer with space between the pieces, working in two batches if needed. Cook at 400°F (200°C) for 10 to 12 minutes, shaking the basket halfway, until golden and cooked to an internal temperature of 165°F (74°C).
- Oven method: Spread the chicken on a lined sheet pan and bake at 425°F (220°C) for 18 to 20 minutes, flipping once, until crisp and cooked through.
- While the chicken cooks, combine the orange juice, orange zest, 3 tablespoons soy sauce, 2 tablespoons honey, 1 tablespoon rice vinegar, minced garlic, grated ginger, 1 teaspoon toasted sesame oil, and ¼ teaspoon red pepper flakes in a small saucepan.
- Bring the mixture to a gentle simmer over medium heat and let it cook for 3 to 4 minutes so the garlic and ginger mellow.
- Stir the 1 tablespoon cornstarch and 2 tablespoons water together in a small bowl until smooth, with no lumps.
- Pour the slurry into the simmering sauce, whisking constantly, and cook for 1 to 2 minutes until it turns glossy and thick enough to coat a spoon.
- Add the cooked chicken to the saucepan, or transfer both to a large bowl, and toss until every piece is coated in the orange sauce.
- Scatter the sesame seeds and sliced green onions over the top and serve right away over rice or vegetables while the coating is still crisp.
Notes
- Zest before you juice. Zest every orange before cutting it open, because trying to run a microplane over a squeezed-out half never gets you much.
- Use fresh juice when you can. Fresh-squeezed juice gives a brighter, cleaner citrus flavor than the carton kind, which tastes noticeably flatter once it hits the hot pan.
- Dry the chicken well. Damp chicken steams instead of crisping, so pat it thoroughly before it meets the cornstarch.
- Do not skip the slurry. The separate cornstarch-and-water mix is what makes the sauce cling to the chicken instead of sliding off into a puddle.
- Sauce the chicken at the last minute. Toss just before serving, since sitting in sauce softens the crisp coating within a few minutes.
- Taste and balance. If the sauce leans too sweet, add a splash more rice vinegar; if too tart, a little more honey brings it back.
- Cut the chicken evenly. Uniform 1-inch pieces cook at the same rate, so nothing dries out while it waits on the rest.
- Storage: Refrigerate leftovers in an airtight container for up to 4 days. Freeze cooked, sauced chicken for up to 2 months, though the texture will be softer once thawed.
- Reheating: Warm in the air fryer at 375°F (190°C) for 4 to 5 minutes to re-crisp the edges, or toss in a skillet over medium heat with a splash of water to loosen the sauce.
- Make-ahead tip: Store sauce and chicken separately and combine when reheating for the crispest results.
Nutrition
Serving: 1ServingCalories: 290kcalCarbohydrates: 20gProtein: 34gFat: 8gSaturated Fat: 1.5gCholesterol: 95mgSodium: 560mgFiber: 1gSugar: 11g
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