Orange Glazed Chicken with Green Beans – A Tangy and Baked Protein Rich Weight Loss Recipe

Last Updated on December 22, 2024 by Arif Chowdhury

Looking for a meal that combines vibrant flavors with nutritious ingredients? Orange Glazed Chicken with Green Beans might just be your new favorite dish!

This delightful recipe features tender chicken breasts baked to perfection and drizzled with a tangy orange glaze, served alongside crisp steamed green beans. Not only is this dish bursting with flavor, but it also aligns beautifully with your weight loss goals.

Let’s explore how to make this delicious meal and why it’s a smart addition to your dinner rotation.

The Benefits of Orange Glazed Chicken

Orange glazed chicken isn’t just tasty; it’s also packed with health benefits. Here are a few reasons why this dish should make its way onto your plate:

Rich in Vitamin C: Oranges are well-known for their high vitamin C content. Just one medium orange provides about 70 mg of vitamin C, which is essential for a healthy immune system and skin health. According to a study in the Journal of Nutritional Science, vitamin C can also aid in fat metabolism, making it particularly beneficial for weight management.
Lean Protein Source: Chicken breast is a fantastic source of lean protein. A 3-ounce serving contains approximately 26 grams of protein, which is crucial for muscle repair and growth. The American Journal of Clinical Nutrition highlights that protein-rich diets can help with satiety, making it easier to maintain a healthy weight.
Low in Calories: This dish is naturally low in calories, especially when paired with green beans, making it a satisfying option for those looking to lose weight. With the right preparation, you can enjoy a delicious meal without the added calories of heavier sauces or sides.

Ingredients You’ll Need

Ready to dive into this flavorful recipe? Here’s what you’ll need to create Orange Glazed Chicken with Green Beans:

For the Orange Glazed Chicken:

2 boneless, skinless chicken breasts (about 1 pound)
1/2 cup orange juice (freshly squeezed for best flavor)
1 tablespoon soy sauce (low-sodium)
1 tablespoon honey (or maple syrup for a vegan option)
1 teaspoon grated fresh ginger (or 1/4 teaspoon ground ginger)
1 clove garlic, minced
Salt and pepper to taste
1 tablespoon olive oil (for cooking)

For the Green Beans:

2 cups fresh green beans, trimmed
1 tablespoon olive oil
1 clove garlic, minced
Salt and pepper to taste
Zest of 1 orange (optional, for added flavor)

How to Make Orange Glazed Chicken with Green Beans

Step 1: Prepare the Chicken

Marinate the Chicken: In a mixing bowl, combine the orange juice, soy sauce, honey, grated ginger, minced garlic, salt, and pepper. Place the chicken breasts in a shallow dish or resealable bag and pour the marinade over them. Let the chicken marinate for at least 30 minutes, or up to 2 hours in the refrigerator for maximum flavor.
Preheat the Oven: Preheat your oven to 400°F (200°C).
Bake the Chicken: Remove the chicken from the marinade (reserve the marinade for later) and pat it dry with paper towels. Heat a tablespoon of olive oil in an oven-safe skillet over medium-high heat. Sear the chicken breasts for about 2-3 minutes on each side until golden brown. Then, pour the reserved marinade over the chicken and transfer the skillet to the preheated oven. Bake for 20-25 minutes, or until the internal temperature reaches 165°F (75°C).

Step 2: Prepare the Green Beans

Steam the Green Beans: While the chicken is baking, prepare the green beans. Bring a pot of water to a boil and add the trimmed green beans. Boil for about 3-4 minutes until they are bright green and slightly tender but still crisp. Drain and immediately plunge them into an ice bath to stop the cooking process.
Sauté the Green Beans: In a large skillet, heat a tablespoon of olive oil over medium heat. Add the minced garlic and sauté for about 1 minute until fragrant. Add the blanched green beans, tossing to coat in the oil and garlic. Season with salt, pepper, and orange zest if using. Sauté for another 2-3 minutes until heated through.

Step 3: Serve the Dish

Plate the Chicken: Once the chicken is done baking, remove it from the oven and let it rest for a few minutes. Slice the chicken into strips and arrange it on a plate.
Add the Glaze: Drizzle any remaining glaze from the skillet over the chicken for added flavor.
Serve with Green Beans: Place the sautéed green beans alongside the chicken on the plate.
Garnish: Optionally, you can garnish with fresh herbs, such as parsley or cilantro, for an extra pop of color.

Nutritional Benefits of Orange Glazed Chicken with Green Beans

This dish is not only delicious but also comes with a host of nutritional benefits:

High in Protein and Fiber: The combination of chicken and green beans provides a balanced meal with a good amount of protein and fiber. Fiber is crucial for digestive health and can help keep you feeling full longer, which is beneficial for weight loss.
Antioxidant Rich: Oranges contain antioxidants like flavonoids and carotenoids, which can help combat oxidative stress in the body. A study in the American Journal of Clinical Nutrition found that antioxidant-rich foods can support weight management and overall health.
Low in Saturated Fats: This dish is low in saturated fats compared to fried or creamy alternatives, making it heart-healthy. The American Heart Association emphasizes the importance of reducing saturated fat intake to maintain cardiovascular health.

Serving Suggestions

For a complete meal, consider adding some of these options to your plate:

Whole Grains: Serve the orange glazed chicken with a side of brown rice, quinoa, or whole grain couscous. These options add complex carbohydrates and additional fiber.
Mixed Salad: A fresh green salad with a light vinaigrette can complement the flavors of the chicken and provide more veggies to your meal.
Roasted Vegetables: Incorporate a variety of roasted vegetables, such as bell peppers, carrots, or zucchini, for added color and nutrients.

Storage Tips

If you have leftovers, you can store the orange glazed chicken and green beans in an airtight container in the refrigerator for up to 3 days.

Reheat gently in the microwave or on the stovetop. The glaze may thicken upon refrigeration, so you might want to add a splash of water or broth when reheating.

A Satisfying Meal for a Healthier Lifestyle

Orange Glazed Chicken with Green Beans is more than just a meal; it’s an experience of bright flavors and wholesome ingredients that support your health.

By incorporating lean protein and nutrient-rich vegetables, this dish makes it easy to stay on track with your weight loss goals without compromising on taste. So, whether you’re cooking for yourself or entertaining guests, this recipe is sure to impress.

Dive into this culinary adventure and savor the deliciousness while nurturing your body!