Orange & Ginger Chicken

12.28.16 / Comment

fRoastedOrangeChicken

Our Orange and Ginger Chicken recipe is an easy way to add flavor and nutrition into your dinner rotation. Filled with all natural ingredients, this recipe is one that is sure to please everyone who tries it! Not only does this recipe taste amazing, but it’s full of protein, vitamins, and minerals, too. In fact, eating lean poultry such as chicken provides you with a great source of protein, B vitamins (niacin, thiamin, riboflavin, and B6), vitamin E, iron, zinc, and magnesium. Proteins function as building blocks for bones, muscles, cartilage, skin, and blood, and are also building blocks for enzymes, hormones, and vitamins (1), so it’s important to make sure you are getting enough of it in your diet!

Not only does this recipe provide a high serving of protein, but it also incorporates some fruit by way of orange juice. Many Americans don’t meet their daily fruit consumption goals, so cooking with 100% juice can help increase that number.  Using orange juice  in this recipe adds a sweet and juicy flavor to chicken, as well as a burst of vitamin C. By using this method of adding juice to recipes, consumers are more likely to meet their daily fruit consumption goals. A research study found that typical total fruit consumption is about 65 percent whole fruit compared to 35 percent fruit juice, with children consuming less than one-half cup of juice per day (2). Another study showed that orange juice is an excellent source or carotenoids and flavonoids, which may protect against cancer and other chronic diseases (3). Try pairing this dish with our Cauliflower Mashed Potatoes for a hearty, filling meal, and check out  Juice Central for more information on the latest juice studies.

 

chickenorangeingredients

 

Orange & Ginger Chicken
 
Prep time
Cook time
Total time
 
Serves: 4 servings
Ingredients
  • 2 tablespoons coconut oil, divided
  • 1- 1¼ pounds skinless, boneless chicken breasts
  • ¼ teaspoon sea salt
  • ¼ teaspoon ground pepper (optional)
Sauce
  • 2 garlic cloves, minced
  • ¾ cup fresh orange juice
  • ½ cup reduced-sodium chicken broth or vegetable broth
  • 1 tablespoon sliced fresh ginger or ½ teaspoon ground ginger
Optional
  • 1 teaspoon white-balsamic vinegar
  • 1 teaspoon fresh mint, chopped
Equipment
  • Large saute pan
  • Plate
  • Cutting board
  • Chef's knife
  • Ladle
Instructions
  1. Season chicken on both sides with salt and pepper. Heat 1 tablespoon coconut oil in a large saute pan or grill pan over medium-high heat.
  2. Place the chicken in the pan and sear until browned, approximately 3-4 minutes per side. When done, place the chicken on a plate and set aside.
  3. Reduce heat to medium-low. Add remaining coconut oil to the pan. Add garlic and saute until light brown about 1 minute. Add orange juice, broth and ginger and bring to a simmer. Cook until reduced by half, or about 3 minutes.
  4. Place chicken on a cutting board and slice it into medium sized pieces with a chef's knife. Add the chicken to the saute pan and simmer for about 10 minutes, or until the chicken is cooked to 165 degrees F.
  5. Transfer the coated chicken to a platter with a ladle, leaving the sauce in the pan.Note: if you have a warming draw you can place foil over the chicken and place it in the warming draw.
  6. Remove the ginger slices, and stir the balsamic vinegar and mint into the sauce, if desired. Ladle over the chicken, and serve warm.
Notes
*Double the sauce for extra flavor.

*Triad to Wellness went to a sponsored dinner by Juice Central.
Nutrition Information
Serving size: 1 serving Calories: 285 calories, Fat: 10 grams, Saturated fat: 6 grams, Carbohydrates: 8 grams, Sugar: 5 grams, Sodium: 230 milligrams, Fiber: 0 grams, Protein: 40 grams, Cholesterol: 130 milligrams

1. (1) Why is it important to make lean or low-fat choices from the Protein Foods Group? Choose MyPlate. http://www.choosemyplate.gov/protein-foods-nutrients-health.

2. Adam Drewnowski and Colin D Rehm. Socioeconomic gradient in consumption of whole fruit and 100% fruit juice among US children and adults. Nutrition Journalhttp://nutritionj.biomedcentral.com/articles/10.1186/1475-2891-14-3

3. Adrian A. Franke, et al. Bioavailability and antioxidant effects of orange juice components in humans.  https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2533031/

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