Main DishesMay 20, 2013
Calories
337
Sodium
870mg
36% DV
Fat
1g
3% DV
Protein
9g
18% DV
Carbs
74g
25% DV
Fiber
3g
12% DV
Skinny Orange Chicken
132
Chicken is lightly coated in whole wheat flour and baked to crispy perfection! Smothered in the most amazing homemade orange sauce!
5
4 chicken breasts, chopped into bite sized pieces2 eggs
1 1/2 tsp salt
1/2 tsp pepper
2 cups whole wheat Panko breadcrumbs
1/2 cup whole wheat flour1 Tbsp fresh ginger root, minced
1 tsp garlic, minced
1/2 tsp crushed red chili pepper
1/4 cup green onion, chopped
1 Tbsp cornstarch
1/4 cup water
For the Orange Sauce:
1 1/2 Tbsp low sodium soy sauce
1 1/2 Tbsp water
2 Tbsp sugar
2 Tbsp light brown sugar
5 Tbsp white vinegar
Zest of 1 orange
1 Tbsp fresh squeezed orange juice
1 1/2 tsp salt
1/2 tsp pepper
2 cups whole wheat Panko breadcrumbs
1/2 cup whole wheat flour1 Tbsp fresh ginger root, minced
1 tsp garlic, minced
1/2 tsp crushed red chili pepper
1/4 cup green onion, chopped
1 Tbsp cornstarch
1/4 cup water
For the Orange Sauce:
1 1/2 Tbsp low sodium soy sauce
1 1/2 Tbsp water
2 Tbsp sugar
2 Tbsp light brown sugar
5 Tbsp white vinegar
Zest of 1 orange
1 Tbsp fresh squeezed orange juice
Preheat oven to 425 degrees F.
Make the orange sauce by combining all ingredients. Stir well and set aside.
In a small bowl beat the egg, salt and pepper. In another small bowl combine flour and bread...
See the full directions on my site
See the full directions on my site
Nutritions
Calories
337
Sodium
870mg
36% DV
Fat
1g
3% DV
Protein
9g
18% DV
Carbs
74g
25% DV
Fiber
3g
12% DV
PER SERVING *
% DAILY VALUE*
Fat
Saturated Fat0.6299999999999999g3%
Polysaturated Fat0.8300000000000002g5%
Monosaturated Fat0.5g3%
Cholesterol1mg0%
Sodium870mg36%
Potassium123mg3%
Protein9g18%
% DAILY VALUE*
Total Carbohydrate
Fiber3g12%
Sugar11g22%
Vitamin A60IU1%
Vitamin B60.45999999999999996mg23%
Vitamin C4mg6%
Calcium24mg2%
Iron8mg46%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.