High-protein Crispy Orange Chicken & Rice

• 份量: Servings: 4
• 总时间: 26 minutes

配料

1¾ lb (800 g) chicken breast diced into 1 in/2.54 cm pieces

1 egg whisked for coating

salt and pepper to taste

3 cups (90 g) cornflakes crushed into fine crumbs

2 bell peppers cut into chunks

olive oil spray

For the sauce:

¾ cup (180 ml) orange juice, plus orange zest

2 tbsp (36 g) low sodium soy sauce

2 tbsp (30 g) rice vinegar

2 tbsp (42 g) replacement honey (Nature’s Hollow)

3 cloves garlic minced

1 tbsp (6 g) ginger grated

1 tbsp (8 g) cornstarch mixed with 2 tbsp water

red pepper flakes to taste

Serving

3 cups (600 g) cooked rice, about 1 cup (200g) dry

步骤

Preheat the oven to 400 F (200 C)

Cook rice rice and prep your veggies

Shake & Bake Chicken in 2 Batches

Crush cornflakes and put half in a large sealable container

Dice the chicken

Coat chicken in the whisked egg and then add half to ½ of the crushed cornflakes.

Once all chicken is added, add salt and pepper and shake until the chicken pieces are evenly coated. Repeat for the 2nd batch.

Place on a lined baking sheet and lightly spray with olive oil

Bake at 400 F (200 C) for 10-15 minutes until crispy, check halfway and flip and respray halfway.

Sauce

In a small saucepan, add garlic and ginger and cook on med-low heat for about 30 seconds.

Add all sauce ingredients except cornstarch

Bring to a gentle simmer, then add cornstarch slurry

Cook until thickened

Assemble

Lightly spray a pan with olive oil and cook the bell peppers until softened. Add the crispy chicken and coat in the orange chicken sauce.

Garnish with sliced chilis and sesame seeds.

Storage

Fridge: 4 days in airtight container

Freezer: 3 mo

Reheat: Microwave 1 min with a splash of water or oven/air-fryer 350 F (180 C) 10-15 min, don't use glass containers in an air fryer

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