Weight Watchers Orange Chicken

This healthy Orange Chicken is the perfect recipe if you love Chinese takeout, but don’t love all the extra unhealthy additives.

This homemade orange chicken has all of the flavor of the original, without being so unhealthy.

The sauce uses fresh juice, vinegar, Stevia, and a hint of cornstarch. For the chicken, I marinated it in soy sauce, crushed garlic, grated ginger, and an egg.

Next, I dusted the pieces with a bit of whole wheat flour and baked them until golden brown. Mimicking the deep-fried texture, these chicken pieces were then bathed in the orange sauce. A sprinkle of sesame seeds and chopped chives added the finishing touch.

Why should you try it?

 Recreating a Chinese classic at home is always a good idea. Pair it with the beloved Chop Suey for a delightful Asian-inspired dinner without the subsequent guilt. Chinese restaurants are known for their generous use of oil, imparting a delightful flavor but unnecessarily making the dishes excessively heavy. Orange Chicken, on the other hand, is easy to make, with affordable ingredients readily available at any supermarket. Furthermore, this variation has very few Weight Watchers points.

Servings: 4

Serving size: 200 g.

Preparation time: 15 minutes

Cooking time: 30 minutes

3 WW Points Per Serving

Ingredients:

For the Chicken:

• 1 lb (450 g) chicken breast, cut into bite-sized cubes
• 1 small egg
• 2 cloves garlic, crushed
• 2 tablespoons soy sauce
• Pepper to taste

For the Orange Sauce:

• 1 cup (240 ml) fresh orange juice
• 1 tablespoon cornstarch
• 2 tablespoons rice vinegar or lime juice
• 2 packet Stevia (or sweetener of choice)

For Baking:

• Cooking spray (oil spray)
• 4 tablespoons of all-purpose flour

Instructions:

1. Marinating the Chicken: In a bowl, combine chicken cubes with crushed garlic, soy sauce, a beaten egg, and pepper to taste. Allow the chicken to marinate for at least 30 minutes to let the flavors infuse.

2. Preparing the Chicken for Baking: Preheat the oven to 400°F (200°C). Lightly coat a baking tray with cooking spray and dust it with a thin layer of all-purpose flour. Dredge each marinated chicken piece in flour, shaking off any excess, and place them on the prepared baking tray.

3. Baking the Chicken: Bake in the preheated oven for 20-25 minutes or until the chicken is golden brown and cooked through. Ensure to flip the chicken pieces halfway through the baking time for even crispiness.

4. Making the Orange Sauce: While the chicken is baking, prepare the orange sauce. In a saucepan, combine fresh orange juice, cornstarch, rice vinegar or lime juice, and Stevia. Bring the mixture to a simmer over medium heat, stirring continuously until it thickens.

5. Coating the Baked Chicken: Once the chicken is done baking, transfer it to a pan. Pour the prepared orange sauce over the chicken and toss until each piece is coated evenly. Cook for an additional 2-3 minutes to let the flavors meld. Serve the healthier Asian-style Orange Chicken over a bed of steamed rice or with your favorite vegetables. Garnish with chopped green onions or sesame seeds for added flavor.

Variations and Substitutions:

Common variations of this recipe include swapping the orange sauce for mandarin, honey, or sweet and sour sauce. All share the same basic preparation: chicken is fried (or in this case, baked), then cooked by immersing it in the sauce. Personally, I like to add a hint of ginger, already incorporated in the provided recipe.

Tips and Tricks:

1. Marinate the chicken pieces in a mixture of soy sauce, crushed garlic, grated ginger, and a beaten egg. Allow the chicken to soak up these flavors for at least 30 minutes to ensure a rich and well-seasoned taste.
2. Line your baking tray with parchment paper to prevent the chicken pieces from sticking and breaking apart during baking. This not only facilitates cleanup but also ensures that the chicken retains its form and moisture.
3. Preheat your oven to a high temperature (around 400°F or 200°C) and bake the chicken until it reaches a golden-brown color. The higher temperature contributes to a crispy exterior, enhancing the overall texture of the dish.
4. Enhance the citrusy flavor by adding two tablespoons of lime juice and a dash of orange zest. Alternatively, you can utilize the air fryer to cook the chicken, achieving a texture closer to the traditional recipe.

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WW Points

Grilled skinless boneless chicken breast 0 points
Egg 0 points
Garlic 0 points
Soy sauce 0 points
Black pepper 0 points
Orange juice 0 points
Cornstarch 1 point
Unseasoned rice vinegar 0 points
Stevia leaf herbal extract 0 points
Vegetable oil 2 points
All-purpose flour 3 points