If you’re craving a flavorful meal that’s not only easy to prepare but also healthy and satisfying, look no further than this Crispy Orange Chicken Meal Prep! This recipe is perfect for those busy weekdays when you want something nutritious without sacrificing taste. With a lightened-up sauce and a crispy coating, this dish rivals any takeout option. Let’s dive into the details!
Why You’ll Love This Recipe
- Healthy and Flavorful: Using oat flour instead of regular flour makes this dish lighter while still delivering on taste.
- High in Protein: Each serving contains approximately 52 grams of protein, making it a great option for muscle recovery and satiety.
- Meal Prep Friendly: Perfect for preparing in advance, saving you time during the week.
- Weight Watchers Points: Only 11 points per serving!
Nutritional Information (per serving)
- Calories: 406
- Protein: 52g
- Fat: 10g
- Carbohydrates: 56g
- Weight Watchers Points: 11
Ingredients (Serves 5)
For the Crispy Chicken:
- 1.25 lbs (about 570g) raw chicken breast, cut into bite-sized pieces
- 1 cup oat flour (or cornstarch for gluten-free)
- 2 egg whites
- Salt and pepper to taste
- 2 tsp garlic powder
- 2 tsp paprika or smoked paprika
For the Orange Sauce:
- 1 cup fresh orange juice (about 3 oranges)
- 2 tbsp honey or coconut sugar
- 1 tbsp low-sodium soy sauce
- 1 tbsp rice vinegar
- 1 tbsp minced garlic
- 1 tbsp minced ginger
- Optional: chili flakes for heat
To Serve:
- Cooked white rice or brown rice (about 2.5 cups total)
- Steamed broccoli or mixed vegetables (optional)
- Sesame seeds and green onions for garnish
Cooking Instructions
- Prepare the Chicken:
- In a bowl, mix oat flour, garlic powder, paprika, salt, and pepper.
- Dip each piece of chicken in egg whites, then coat with the oat flour mixture until well coated.
- Cook the Chicken:
- Heat a non-stick skillet over medium heat with a little oil.
- Add the coated chicken pieces and cook until golden brown and crispy, about 6–8 minutes. Remove from skillet and set aside.
- Make the Orange Sauce:
- In the same skillet, add minced garlic and ginger; sauté until fragrant.
- Pour in fresh orange juice, honey, soy sauce, and rice vinegar. Bring to a simmer.
- If desired, add chili flakes for some heat.
- Let it reduce slightly for about 5 minutes.
- Thicken the Sauce:
- Mix a tablespoon of cornstarch with two tablespoons of water to create a slurry.
- Stir this into the sauce to thicken it. Once thickened, return the crispy chicken to the skillet and toss to coat.
- Assemble Your Meal Prep Bowls:
- Divide cooked rice among five meal prep containers.
- Top with orange chicken and steamed broccoli or your choice of vegetables.
- Garnish with sesame seeds and chopped green onions.
Cooking Time
- Prep Time: 15 minutes
- Cook Time: 30 minutes
- Total Time: 45 minutes
Tips for Success
- Batch Cooking: This recipe can easily be doubled or halved depending on your needs.
- Storage: Store in airtight containers in the refrigerator for up to four days. Reheat gently in the microwave; add a splash of water if needed to keep it moist.
- Customize Your Veggies: Feel free to add your favorite vegetables like bell peppers or snap peas for extra nutrition.
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With this guide, you are all set to make your very own Crispy Orange Chicken Meal Prep! Enjoy every bite while knowing you’re fueling your body with wholesome ingredients. Happy cooking!
