Orange Chicken

Ingredients:

1/2 cup water

1/3 cup OJ

 2 Tbsp. lemon juice

2 Tbsp. rice vinegar

2 Tbsp. lite soy sauce

1/3 cup brown sugar

1/2 tsp. ginger, chopped

1 tsp. garlic, chopped

1/4 tsp. red pepper flakes

2 tsp. cornstarch

1 Tbsp. water

2 tsp. orange zest

4 grilled chicken breast cut into strips or bite size piece

2 cups broccoli florets, stemmed

2 cups cooked brown rice (optional)

 

Directions:

1. Combine water, juices, rice vinegar, soy sauce, brown sugar, ginger, garlic, and red pepper flakes in sauce pan.  Bring to a boil over medium heat.
2. Mix cornstarch with water to form a paste.  Turn heat to low on sauce, add cornstarch paste and whisk until smooth.  Add orange zest.  Simmer for 5 more minute over very low heat.
3. Pour over grilled or stir fried chicken strips and broccoli. toss well.
4. Serve over brown rice

 

Serves:  4

Calories per serving:  250 (with no rice)

Equivalent:  ½ carbohydrate, 4 oz. lean protein, 1 vegetable serving