Orange Chicken and Vegetable Stir Fry
Orange Chicken and Vegetable Stir Fry
  • prep: 25 min
  • cook: 15 min
  • total: 40 min
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  • servings:
  • Summary

    This chicken and veggie stir-fry satisfies even the biggest craving for takeout. It's also really easy and quick to make. This stir fry is packed with broccoli, asparagus and plenty of juicy chicken. You can use light or dark meat chicken for this, but I prefer chicken thigh meat which is more flavorful and tender.

    Ingredients

    • 1 1/2 Tbsp cooking Oil (I used extra light olive oil)
    • 1 small onion (finely diced)
    • 1 lb to 1 1/4 lb chicken thighs (trimmed and cut into 1" pieces)
    • 5-6 cups broccoli florets (from 1 large head of broccoli)
    • 1 bunch asparagus spears (bases trimmed and cut into 1" pieces)
    • 1 large carrot (sliced into matchsticks)
    • 1/4 cup cold water
    • 1/2 Tbsp corn starch
    • 1/2 Tbsp grated orange zest (zest from 1/2 orange)
    • 1/2 cup freshly squeezed orange juice (from the same orange)
    • 4 Tbsp soy sauce
    • 2 tsp sesame oil
    • 1 Tbsp fresh ginger (grated)
    • 3 garlic cloves (finely minced)
    • 2 Tbsp honey
    • Toasted sesame seeds (medium heat 2 minutes, tossing frequently)
    • 6 cups of hot cooked white rice (= 2 cups dry rice)

    Instructions

    Click Here For Step-By-Step Instructions

    Video

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    Nutrition

    Nutritional Info
    • Servings Per Recipe: 6
    • Amount Per Serving
    • Calories: 320 % Daily Value *
    • Total Fat: 6 g 8.52%
    • Saturated Fat: 1 g 4.32%
    • Trans Fat: 0 g %
    • Cholesterol: 0 mg 0%
    • Sodium: 801 mg 33.38%
    • Calcium: 54 mg 5.4%
    • Potassium: 74 mg 2.12%
    • Magnesium: 0 mg 0%
    • Iron: 3 mg 14.93%
    • Zinc: 0 mg 0%
    • Total Carbohydrate: 60 g %
    • Dietary Fiber: 3 g 10%
    • Sugar: 9 g
    • Protein: 7 g
    • Alcohol: 0 g
    • Omega 3 Fatty Acid: 0 g
    • Omega 6 Fatty Acid: 0 g
    • Vitamin A 8.38%
    • Vitamin C 110.25%
    • Vitamin D 0%
    • * Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
    Diabetes Exchanges
    • Exchange - Fat1
    • Exchange - Fruit0
    • Exchange - NonFat Milk0
    • Exchange - Other Carbs0
    • Exchange - Starch3
    • Exchange - Vegetables1
    • Exchange - Lean Meat0
    • Exchange - Alcohol0
    MyPlate Info
    • MyPlate - Grain Total2 oz-eq
    • MyPlate - Vegetable Total1 c
    • MyPlate - Fruit0 c
    • MyPlate - Dairy0 c
    • MyPlate - Protein Total0 oz-eq

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