Dr. C and Kathy Smith, Exercise Queen
June 29, 2016
Vegetable Oil
Rethinking Vegetable Oil
June 29, 2016

Easy Orange Chicken

Orange Chicken
Orange Chicken

Orange chicken is a widely known dish throughout China. We know it’s delicious, but it’s rarely found in a healthy form. This recipe is delicious and great for those cravings for Chinese food. Be sure to use the juice from fresh oranges, the recipe doesn’t work as well with orange juice from concentrate. (And isn’t as healthy). Enjoy!


  • 1/4 C Bob’s Red Mill 1-1 All purpose baking flour
  • 1/2 teaspoon salt (non-iodized salt, Diamond, or Mortons brands)
  • 1/2 teaspoon curry powder
  • 1/2 teaspoon chili powder
  • 1/4 teaspoon garlic powder
  • 1/4 teaspoon black pepper
  • I also added about 1 tsp onion powder
  • 6 medium skinless, boneless organic chicken breast halves
  • 2 tablespoons avocado oil
  • 2 tablespoons low sodium soy sauce or coconut aminos
  • 3 oranges juiced or squeezed (total of 1 cup juice)
  • 2 tbsp orange zest
  • 1 cup cooked brown rice
  • (optional) green onions for garnish


  1. Preheat oven to 350 F.
  2. In a large plastic bag, combine flour, salt, curry powder, garlic powder, and pepper; add chicken and shake to coat, reserving any extra flour mixture. In a large skillet heat 1 tablespoon of the oil over medium-high heat. Add half of the chicken breasts and cook about 5 minutes or until lightly browned, turning once. (I cooked all three chicken breast halves at the same time, in 2 Tbsp oil, about 2 – 2 1/2 minutes per side). Transfer chicken to a 2-quart rectangular baking dish. Repeat with remaining chicken and oil. Stir any remaining flour mixture into pan drippings in skillet. Remove from heat.
  3. Carefully pour orange juice and orange zest into flour mixture in skillet; stir until smooth. Pour juice mixture and soy sauce/coconut aminos over chicken. (If you would like a sweeter tasting sauce add 1 tbsp of stevia or xylitol).
  4. Bake, uncovered, for 20 to 25 minutes, (I recommend baking the chicken for about 20 minutes and add juice of pan on top occasionally), or until chicken is tender and no longer pink.

4. Serve over hot cooked rice. (¼ cup cooked per person)

5. Add optional garnishes and enjoy!
*How do you make orange zest? Microplane graters work best. If you don’t have one, they are worth getting for zest, ginger, and fresh turmeric. You can also use the finest cutting portion on a cheese-grater.  To make zest, just take the orange before peeling and grate wasting the first thin layer. Be sure to use organic oranges and still wash before grating.