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Low-Fat Orange Chicken Recipe
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Low-Fat Orange Chicken Recipe

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02.28.12
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Bite it! HG's Sweet & Sticky Orange Chicken
HG's Sweet & Sticky Orange Chicken

Orange You Glad?

Even the pickiest eaters have a weakness for the deep-fried, sweetly sauced Chinese-style dish known as orange chicken. But skip the fatty original -- our swap is SO INSANELY GOOD, you may swear off takeout versions forever.

Ingredients:
1/4 cup whole-wheat flour
10 oz. raw boneless skinless chicken breast, cut into bite-sized pieces
1/8 tsp. each salt and black pepper
1/4 cup fat-free liquid egg substitute (like Egg Beaters Original)
1/4 cup fat-free chicken broth
1 tbsp. cornstarch
1 1/2 tbsp. low-sugar orange marmalade
1 1/2 tbsp. seasoned rice vinegar
1 tbsp. Splenda No Calorie Sweetener (granulated)
1 tbsp. reduced-sodium/lite soy sauce
1 tsp. chopped garlic
1 tsp. chopped ginger
Dash red pepper flakes
2 tbsp. chopped scallions
 
Directions:
Preheat oven to 375 degrees. Spray a baking sheet with nonstick spray.

Place flour in a wide bowl.

Place chicken in a large bowl and season with salt and pepper. Top with egg substitute and toss to coat.

One at a time, shake chicken pieces to remove excess egg and coat with flour. Evenly lay chicken pieces on the baking sheet.

Bake for 10 minutes, or until chicken is cooked through.

In a medium bowl, whisk broth with cornstarch until cornstarch has dissolved. Add marmalade, vinegar, sweetener, and soy sauce, and thoroughly whisk.

Bring a skillet sprayed with nonstick spray to medium heat. Cook and stir garlic and ginger until slightly softened and fragrant, about 1 minute. Add broth mixture and red pepper flakes. Cook and stir until well mixed and slightly thickened, 1 to 2 minutes.

Remove skillet from heat, add chicken, and toss to coat. Serve topped with scallions and enjoy!

MAKES 2 SERVINGS

Serving Size: 1/2 of recipe (about 1 cup)
Calories: 284
Fat: 2g
Sodium: 910mg
Carbs: 26g
Fiber: 2g
Sugars: 8.5g
Protein: 37g

PointsPlus® value 7*

HG Alternative: If made with an equal amount of sugar in place of Splenda, each serving will have 305 calories, 31.5g carbs, and 14.5g sugars (PointsPlus® value 7*).

Fight it! Orange Chicken, Average
Orange Chicken, Average

A Sticky Situation...

Let's face it -- most Americans (and many others worldwide) who even remotely enjoy Chinese food have trouble resisting the allure of orange chicken. Maybe it's the delicious chicken itself; maybe it's the fried coating; maybe it's the crazy-delicious, slightly tangy, mostly sweet sauce. OK, it's TOTALLY the sauce. Sadly, the sugary stuff (in addition to the aforementioned fried coating) is loaded with a lot of unnecessary calories. So how can you get your taste buds on chicken slathered in orangey goodness without taking in a ton of excess sugar, fat, and other undesirable items? Our recipe. People, you need to understand how good this swap is -- it's SO GOOD. If we opened a food-court eatery that sold this chicken, we'd put the competition right out of business. Make this recipe once, and it'll become your new go-to dinner when the craving for Chinese food strikes -- your local takeout place might even think you've moved.

Serving Size: 1 portion (about 1 cup)
Calories: 453
Fat: 20g
Sodium: 976mg
Carbs: 46.5g
Fiber: 1.5g
Sugars: 21g
Protein: 21.5g

PointsPlus® value 12*

This recipe is amazing, but it won't send itself to your pals. Give it a little help... Click "Send to a Friend" now!

CHEW ON THIS:

Mmmm... Today, February 28th, is National Chocolate Soufflé Day. Although not exactly soufflés, these Best of My Lava Chocolate Cakes are ideal if you want perfectly portioned baked chocolate desserts!

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We may have received free samples of food, which in no way influences whether these products are reviewed favorably, unfavorably, mentioned with indifference, or mentioned at all. Click for more about our editorial and advertising policies.


*The PointsPlus® values for these products and/or recipes were calculated by Hungry Girl and are not an endorsement or approval of the product, recipe or its manufacturer or developer by Weight Watchers International, Inc., the owner of the PointsPlus® registered trademark.

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