Orange Sesame Chicken Bowl


Clean Eating - - RECIPE INDEX -

The bal­ance of sweet and sour fla­vors, a key­stone of Asian cook­ing, is the in­spi­ra­tion be­hind this bowl.

3 tbsp fresh orange juice

¼ cup sesame oil, di­vided

1 tbsp re­duced-sodium soy sauce

2 lb boneless, skin­less chicken thighs

7 oz brown rice ver­mi­celli

2 sweet pota­toes, peeled and cut into 1-inch cubes

1 large head broc­coli, cut into flo­rets

3 tsp saf­flower or sun­flower oil, di­vided


¼ cup raw honey

¼ cup re­duced-sodium soy sauce

1½ tbsp orange zest + 1 cup fresh orange juice 2 tbsp sesame oil

1 tbsp ta­pi­oca starch, mixed with ½ cup wa­ter

2 cloves gar­lic, minced

2 tsp peeled and grated gin­ger

2 tbsp sesame seeds 1. Po­si­tion racks in top and bot­tom thirds of oven; pre­heat to 375°F. Line 2 large bak­ing sheets with parch­ment pa­per; set aside.

2. In a shal­low bowl, whisk 3 tbsp orange juice, 3 tbsp sesame oil and 1 tbsp soy sauce. Add chicken, turn­ing to coat. Cover and re­frig­er­ate for 30 min­utes.

3. Cook noo­dles ac­cord­ing to pack­age di­rec­tions. Drain; toss with 1 tbsp sesame oil.

4. Pre­pare sauce: To a medium saucepan, add all sauce in­gre­di­ents ex­cept seeds. Bring to a sim­mer for 5 min­utes, re­move from heat and stir in seeds. Trans­fer ½ cup sauce to a jar; cover and re­frig­er­ate for Pineap­ple Chicken Stir-Fry (p. 62).

5. On 1 pre­pared sheet, toss pota­toes, broc­coli and 1 tsp saf­flower oil; spread in a sin­gle layer.

6. In a large skil­let on medium-high, heat 1 tsp saf­flower oil. Add half of chicken and sear 2 min­utes per side. Trans­fer to sec­ond pre­pared bake sheet. Re­peat with re­main­ing chicken and 1 tsp saf­flower oil; add to sheet. Spoon 3 tbsp sauce over chicken. Bake chicken in top third and veg­eta­bles in bot­tom third of oven un­til chicken is golden and cooked through, 15 min­utes, and veg­eta­bles are ten­der and lightly browned, 20 min­utes.

7. Slice chicken; trans­fer half of chicken to a plate. Let cool, cover and re­frig­er­ate for Pineap­ple Chicken Stir-Fry (p. 62). Di­vide noo­dles, pota­toes, broc­coli and re­main­ing chicken among bowls. Driz­zle with re­main­ing sauce.

PER SERV­ING (¼ of recipe): Calo­ries: 587, To­tal Fat: 19.5 g, Sat. Fat: 4 g, Mo­noun­sat­u­rated Fat: 7.5 g, Polyun­sat­u­rated Fat: 7 g, Carbs: 73 g, Fiber: 6.5 g, Sug­ars: 18 g, Pro­tein: 30 g, Sodium: 478 mg, Choles­terol: 104 mg

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