Last Updated on December 23, 2024 by Arif Chowdhury
If you’re looking for a vibrant and flavorful dish that’s easy on the waistline, Orange Sesame Chicken with Steamed Broccoli is a fantastic choice.
This recipe combines tender chicken coated in a zesty orange sesame glaze, paired with crisp, green broccoli. It’s not just a feast for your taste buds; it’s also a meal that can support your weight loss goals.
Let’s dive into this delicious recipe, explore its nutritional benefits, and discover why it should be a regular in your meal rotation.
The Brightness of Orange
Orange is a fruit that brings a burst of flavor and color to any dish. Rich in vitamin C, oranges are great for boosting your immune system and skin health.
One medium orange contains about 62 calories and is packed with antioxidants, which can help reduce inflammation in the body.
Interestingly, studies have shown that diets high in fruits like oranges can decrease the risk of chronic diseases by nearly 30%.
Why Choose Chicken?
Chicken is a staple in many healthy diets, and for good reason. Skinless chicken breast is not only low in calories but also high in protein—providing about 26 grams of protein per 3-ounce serving.
Protein is essential for muscle repair and can help keep you feeling full longer, aiding in weight management. With the right preparation, chicken can be delicious and satisfying without being overly rich.
Ingredients for Orange Sesame Chicken with Steamed Broccoli
For the Chicken:
- 1 pound boneless, skinless chicken breasts, cut into bite-sized pieces
- 2 tablespoons sesame oil
- 1/2 cup orange juice (freshly squeezed is best)
- 1 tablespoon soy sauce (low-sodium)
- 1 tablespoon honey (or maple syrup for a vegan option)
- 1 teaspoon grated ginger
- 1 teaspoon minced garlic
- 1 tablespoon cornstarch
- 2 tablespoons water
- 1 tablespoon sesame seeds (for garnish)
For the Steamed Broccoli:
- 4 cups broccoli florets (fresh or frozen)
- Salt and pepper, to taste
- 1 teaspoon olive oil (optional)
Preparation Steps
Step 1: Prepare the Chicken
Marinate the Chicken: In a medium bowl, combine the sesame oil, orange juice, soy sauce, honey, grated ginger, and minced garlic. Add the chicken pieces and let them marinate for at least 30 minutes. This not only infuses flavor but also keeps the chicken tender.
Step 2: Cook the Chicken
- Heat a Pan: In a large skillet or wok, heat a tablespoon of sesame oil over medium heat. If you prefer, you can use a non-stick pan to reduce the amount of oil needed.
- Cook the Chicken: Once the oil is hot, add the marinated chicken (reserving the marinade) to the pan. Cook for about 5-7 minutes until the chicken is golden brown and fully cooked. Stir occasionally to ensure even cooking.
Step 3: Make the Orange Sesame Glaze
- Prepare the Glaze: In a small bowl, mix the reserved marinade with cornstarch and water. Stir until smooth.
- Thicken the Sauce: Once the chicken is cooked, pour the marinade mixture into the skillet. Cook for an additional 2-3 minutes, stirring constantly, until the sauce thickens and coats the chicken nicely.
Step 4: Steam the Broccoli
- Steam: While the chicken is cooking, bring a pot of water to a boil and place a steamer basket on top. Add the broccoli florets, cover, and steam for about 5-7 minutes, or until bright green and tender-crisp.
- Season: Once cooked, season the broccoli with a pinch of salt and pepper. Drizzling with a little olive oil can enhance the flavor, but it’s optional.
Step 5: Serve
- Plate: Serve the orange sesame chicken over a bed of steamed broccoli. Drizzle any remaining sauce from the pan over the top for added flavor.
- Garnish: Sprinkle with sesame seeds for a lovely crunch and extra visual appeal.
Nutritional Benefits
This Orange Sesame Chicken with Steamed Broccoli not only looks good but is also packed with nutrients:
- High in Protein: The chicken provides lean protein, essential for muscle maintenance and weight loss.
- Rich in Vitamins: Broccoli is a superfood rich in vitamins C, K, and A, as well as fiber. Just one cup of cooked broccoli has about 55 calories and provides significant health benefits.
- Low in Calories: This dish is low in calories while being hearty and satisfying, making it perfect for weight management.
Important Statistics
A recent survey found that only 9% of Americans consume the recommended daily intake of vegetables.
Incorporating dishes like this one into your meals can help increase that percentage while enjoying delicious flavors!
Tips for Success
- Use Fresh Ingredients: Freshly squeezed orange juice makes a significant difference in flavor compared to bottled juice. Always opt for fresh when possible!
- Meal Prep Friendly: This dish is excellent for meal prepping. Cook a large batch and store it in individual containers for easy lunches throughout the week.
- Adjust the Sweetness: If you prefer a sweeter glaze, feel free to add more honey or adjust the orange juice to your taste.
Variations to Try
While this recipe is delightful, here are some variations to keep things fresh:
- Add Vegetables: Feel free to toss in other vegetables like bell peppers, snap peas, or carrots for added color and nutrition.
- Spicy Kick: Add a pinch of red pepper flakes or a drizzle of sriracha to the glaze for a spicy twist.
- Substitute Proteins: For a twist, try using shrimp or tofu in place of chicken, adjusting the cooking times accordingly.
A Flavorful Journey Awaits
Orange Sesame Chicken with Steamed Broccoli is more than just a meal; it’s a delightful experience that brings together vibrant flavors and wholesome ingredients.
Whether you’re cooking for yourself, family, or friends, this dish is sure to impress while keeping everyone on track with their health goals. The combination of juicy chicken, zesty orange, and crisp broccoli creates a symphony of flavors that dance on your palate.
So, roll up your sleeves and get ready to savor a dish that not only warms your body but also nourishes your soul. Enjoy the process of cooking, and most importantly, enjoy every delicious bite!