Tuesday, January 24, 2012

Orange Stir Fry Chicken

Every month Redbook has a "Restaurant Redo" at the very back.  It's a dinner from a restaurant altered to be healthier.  In one issue (the ripped out page doesn't say) they offered a healthier version of Applebee's Crispy Orange Chicken.  According to Redbook, Applebees version comes in at a whopping 1550 calories and 58 grams of fat.  Their version has 547 calories and 13 grams of fat per portion.  I was skeptical at what a portion would be like, but man, they were HUGE!  It was a ton of food and delicious to boot.  It felt good eating something very yummy and knowing we weren't consuming a ton of calories.  The changes I made were omitting the almonds, bok choy, water chestnuts, and chinese egg noodles.  Instead, I added more of the other veggies.  I'm not sure what that does for calorie count.

3/4 cup(s) orange juice
1/4 cup(s) honey
2 tablespoon(s) low-sodium soy sauce
1 tablespoon(s) cornstarch
1 teaspoon(s) grated orange zest
1/2 teaspoon(s) hot red pepper flakes
1/3 cup(s) all-purpose flour
1/4 cup(s) whole-wheat breadcrumbs
2   egg whites
1 pound(s) boneless, skinless chicken breasts, cut into 1-inch pieces
2 tablespoon(s) canola oil
2 teaspoon(s) minced garlic
2 cup(s) (6 ounces) broccoli florets, blanched
1 cup(s) (4 ounces) sugar snap peas
1 cup(s) (4 ounces) sliced mushrooms
1  red bell pepper, seeded, cut into thin strips
1 bunch(es) (small) baby bok choy
1 can(s) (5-ounce) water chestnuts, drained (about 1 cup)
1 cup(s) shredded carrots
1/4 cup(s) sliced, toasted almonds
1/4 cup(s) crispy Chinese egg noodles
Combine sauce ingredients.
In a pie plate, combine flour and breadcrumbs. In a medium bowl, beat egg whites. Toss chicken pieces in egg whites, then in flour mixture to coat.
In a large nonstick skillet or a wok, heat 1 tablespoon of the oil over medium-high heat. Add chicken and cook 4 to 5 minutes, until browned all over; remove from skillet.
Add remaining 1 tablespoon oil to skillet. Add garlic and all vegetables except carrots and stir-fry about 3 minutes. Add carrots and stir-fry 30 seconds. Pour sauce into skillet and stir-fry until sauce thickens, about 2 minutes. Add chicken back to skillet and stir-fry 1 minute, until chicken and vegetables are coated with sauce. Remove from heat; sprinkle with almonds and noodles. Serve with steamed rice (3/4 cup cooked rice per serving).

Sorry I forgot to take a picture before I got seconds.  We managed to feed 2 hungry adults and 2 kids with leftovers for lunch.  The recipe says it serves 4, so we stayed within their serving limits, which rarely happens. This recipe is definitely a keeper.

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