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Chicken in orange sauce

Chinese flavours without the sugars. A tasty takeaway version

Course Dinner
Cuisine Chinese
Prep Time 20 minutes
Cook Time 30 minutes
Servings 4 People
Calories 256 kcal

Ingredients

  • low calorie cooking spray
  • 500 grams chicken thighs excess fat removed and diced.
  • 1 medium onion diced
  • 1 red chilli deseeded and finely chopped
  • 1 tsp rice vinegar
  • 400 mil chicken stock
  • 1 zest from 1 orange and the segments
  • 2 large oranges juiced
  • 1 tsp onion powder
  • 2 tsp finely chopped ginger
  • 3/4 tbs arrowroot to thicken the sauce
  • 1 green chillis - finely chopped
  • 1 small red bell pepper deseeded and finely diced
  • 1 small orange bell pepper deseeded and finely chopped
  • 1 small green bell pepper deseeded and finely chopped
  • 1 tbs caster sugar
  • 3 spring onions thinly sliced
  • salt to season
  • basmati rice optional

Method

  1. preparing the chicken

  2. Trim excess fat off the chicken and dice.

  3. Spray the wok with the low calorie cooking spray, stir fry the chicken in small batches until browned, about five minutes. Remove from the pan and set aside.

  4. Fry the onions until lightly browned. About five minutes. Then add the chilies, ginger and the peppers, cook for a couple of minutes. Remove from pan and set aside on a plate.

Making the orange sauce

  1. Pour the stock, orange juice, the zest and onion powder into the wok, bring to the boil.

  2. Remove from the heat and slowly add the arrowroot whisking until thickened.

  3. When thickened, add the rice vinegar and the reserved ingredients to the sauce

  4. return to the heat, bring to a gentle simmer for five minutes until chicken is fully cooked.

  5. Add the orange segments, gently stir to coat them in the sauce.

  6. Add the spring onions.

  7. season to taste and serve

Nutrition Facts
Chicken in orange sauce
Amount Per Serving
Calories 256 Calories from Fat 63
% Daily Value*
Fat 7g11%
Saturated Fat 2g13%
Trans Fat 0.02g
Polyunsaturated Fat 1g
Monounsaturated Fat 2g
Cholesterol 122mg41%
Sodium 259mg11%
Potassium 754mg22%
Carbohydrates 21g7%
Fiber 4g17%
Sugar 13g14%
Protein 28g56%
Vitamin A 1664IU33%
Vitamin C 129mg156%
Calcium 66mg7%
Iron 2mg11%
* Percent Daily Values are based on a 2000 calorie diet.