Orange Chicken Bowl

  • Time: 20-25 minutes
  • Servings: 3
  • Serving Size: 6.0 ounces
  • Stage: Post-Recovery

INGREDIENTS:

  • Chicken breast, skinless, uncooked - 240 grams or 8.5 oz
  • Sesame oil - 1 tsp (5 grams)
  • Brown rice, cooked - 3/4 cup (135 grams)(or 1/4 cup uncooked)(can replace with quinoa if intolerant to rice)
  • Broccoli - 1 cup (100 grams)

INGREDIENTS FOR SAUCE:

  • Garlic clove - 1 medium (4 grams)(or 1 tsp minced garlic)
  • Ginger root, greated - 1/2 tbsp (4 grams)
  • Orange, juice only - 1 medium (or 1/3 cup orange juice)
  • Agave syrup - 1 tbsp (21 grams)
  • Soy sauce, low sodium - 1/2 tbsp (8 grams)
  • Rice vinegar - 1/2 tbsp (8 grams)
  • Sesame oil - 1 tsp (5 grams)
  • Sriracha - 1/4 tsp (1 gram)
  • Cornstarch or all-purpose flour - 1/2 tbsp (4 grams)

INSTRUCTIONS:

  1. Cook the brown rice if using uncooked (1/4 cup if using uncooked).
  2. Finely chop or grate the garlic clove and ginger. Mix together with the remaining sauce ingredients in a bowl and whisk until the flour is fully dissolved. Set aside.
  3. Cut the chicken breast into strips or cubes. Place a pan over medium heat. Once hot, add the sesame oil and chicken. Cook for about 10 minutes or until fully cooked (no pink).
  4. Reduce the heat to low and add the sauce mixture. Mix gently and let stand for 1-2 minutes until the sauce thickens a bit. Then turn off the heat.
  5. Lightly steam or boil the broccoli.
  6. Serve the orange chicken with the broccoli (1/3 cup per serving) and brown rice (1/4 cup per serving). Enjoy!

*Note: Divide equally by the listed number of servings. Stays fresh in the refrigerator for 3-4 days.

NUTRITION FACTS per serving:

  • Calories 230
  • Protein 20 grams
  • Carbs 24 grams
  • Fat 6 grams
  • Fiber 2 grams
  • Sugar 8 grams
  • Iron 8% DV
  • Calcium 3% DV
  • Sodium 7% DV

DV = Daily Value, Based on diet for healthy adults

Nutritionist notes: Making your own homemade sauces can make a big difference when it comes to nutrition!

Tags: dairy-free, high-protein, gastric sleeve, vsg, bariatric, recipe

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*The picture is meant for illustrative purposes and may sometimes not be representative of the serving size. For a precise serving size please follow the list of ingredients carefully, using grams as the most exact measurement.