Husband came home with a trunkload of clearance treasures the other night. Pork chops, sirloin steak, and a small pork roast went immediately to the freezer, but the bags of pre-cut broccoli and cauliflower went into this gem that I was planning to make with freezer broccoli. Scroll down in the linked feature for the original recipe from Prevention Magazine, October 2015.
Orange Chicken and Broccoli Stir Fry
PREP TIME: 20 minutes
TOTAL TIME: 30 minutes
¼ c fresh orange juice
1 Tbsp less-sodium soy sauce
1 Tbsp all-fruit orange marmalade
1 tsp cornstarch
2 Tbsp canola oil
½ lb organic chicken tenders, trimmed and cut into 1″ pieces
1 lb organic broccoli crowns, chopped into florets
½ organic red bell pepper, seeded and thinly sliced
1 scallion, sliced + more for serving
1 clove garlic, minced
1½ tsp minced fresh ginger
Pinch of red-pepper flakes + more for serving
1. STIR orange juice, soy sauce, marmalade, and cornstarch in small bowl until blended. Set aside.
2. HEAT oil over medium-high heat in a wok or nonstick skillet Add chicken and cook, stirring until cooked through, 2 to 3 minutes. With slotted spoon, transfer chicken to plate.
3. ADD broccoli to wok and cook until crisp-tender, about 2 to 3 minutes. Increase heat to high, add bell pepper, and continue cooking, stirring frequently, about 2 minutes. Transfer vegetables to plate with chicken.
4. REDUCE heat to medium high and add scallion, garlic, ginger, and red-pepper flakes. Cook until fragrant, about 30 seconds. Add orange sauce to pan and cook until slightly thickened, about 30 seconds. Return chicken and vegetables to wok, and toss to coat and warm through. Serve with additional scallions and red-pepper flakes, if desired.
NUTRITION (per serving) 378 cal, 32 g pro, 26 g carb, 8 g fiber, 10 g sugars, 18 g fat, 2 g sat fat, 468 mg sodium
I mixed apricot preserves with my orange juice. I keep low sugar apricot preserves on hand for several meals I make for Client, so I didn’t want to buy orange marmalade for just this one meal. I used chicken thighs and yellow mini peppers because I had them on hand. The rest of the meal (except for the cauliflower with my broccoli) I prepared according to the original recipe.
Verdict: Thumbs up! This recipe was very easy to make despite the multiple layers of “cook and transfer to a plate.” The veggies remained crisp-tender, just the way I like them, and the sauce was salty from the soy and sweet from the preserves. The peppers added a nice pop of sweetness, too. Simple enough for a weeknight, especially if you use mostly pre-cut veggies like I did. For variety, you could add carrots, mushrooms, pea pods, or any other vegetables here if desired. You could also serve with rice or soba noodles if you wanted, but we ate it just as it was (almost out of the wok!). Bring on the chopsticks!