Orange Soy Chicken & Broccoli over Quinoa

Friday, March 22, 2013

From our skinny table to yours...

It's finally Friday :)  After a long week it's super easy to reach for the take-out menus.  We're craving Chinese but know that the typical dish at most Chinese restaurants come in around 1,000 calories!  That is not how we plan on ending our week of healthy eating.  Let's all start and end on a good note together.  Here's the icing on the cake, from start to finish this dish will come together in under 30 minutes!  How fabulous!

Tonight's recipe re-do comes from our favorite Chinese dish, Chicken & Broccoli!  We are kicking the typical fried rice to the curb and replacing it with the super grain Quinoa!  If you haven't tried this yet you are missing out on a wonderfully delicious high protein, high fiber and vitamin rich grain.  Don't knock it until you try it!  We cooked our quinoa up in sodium free chicken stock to give it some extra flavor.  Next we whipped up our Orange Soy Sauce.  This is made by simply whipping up low-sodium soy sauce, freshly squeezed oranges, orange zest, fresh ginger and fresh garlic.  Simple and delicious!


We use lean chicken breast in our version and double up the veggies, of course ;)  We sauteed up our lean chicken breast with carrots, yellow onion, ginger, garlic, olive oil and topped with TONS of broccoli!


You will be eating this delicious meal in less than 30 minutes flat!  That's less time it's going to take for the delivery to arrive.  It's a no brainer right there, and we haven't even told you the calorie count yet...


There are only 434 calories in this entire dish!  This delicious and nutritious meal is sure to take care of that Friday night take-out craving and you're going to feel good about what you're putting it into your body!  Treat your body good and feel good :)

Happy Friday everyone!

Nutrition Facts Per Serving
Serves: 4
Calories: 434
Fat: 9.9 grams
Carbs: 43.3 grams
Dietary fiber: 8.1 grams
Protein: 44.3 grams

Ingredients
1 pound lean chicken breast
1 cup dry whole grain quinoa - you will find this by the rice
2 tangerines
1/4 cup low-sodium soy sauce
1 cup sodium free chicken stock
2 carrots chopped
2 cups broccoli chopped
1/4 yellow onion minced
2 tbsp freshly grated ginger
6 garlic cloves minced
1 tbsp olive oil
Fresh pepper to taste

Let's get cooking!
1.  Cook quinoa according to package directions.  Sub out water for sodium-free chicken stock.
2.  Make sauce by whipping up half of the garlic and ginger with the soy sauce.  Zest both oranges and mix into sauce.  Squeeze the juice from both oranges into the sauce, whip and set aside
3.  Chop chicken into thin strips.  Add one tbsp olive oil to saute pan.  Add the remaining garlic and ginger.  Add the onion and chicken breast.  Saute for 5 minutes to brown chicken and then add 2 tbsp of water to make a sauce.  Stir well to combine flavors
4.  Add broccoli and cook for 2-3 minutes or until broccoli begins to soften.  Add sauce and simmer for an additional ten minutes or until chicken is fully cooked (white throughout) and broccoli has softened
5.  Portion out 1/4 of quinoa onto plate and top with 1/4 of the chicken and broccoli

Serves 4 healthy portions!  Enjoy :)

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10 comments

  1. LOVE your site! New follower from Aloha, hope you follow bck!

    ReplyDelete
  2. hi, i'm following the "aloha friday" blog hop. i would love for you to visit my blog and follow if you like it.

    http://www.blackinkpaperie.blogspot.com

    thanks
    new follower bev

    ReplyDelete
    Replies
    1. Thanks for stopping by Bev! Happy Friday :)

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  3. I love chinese food, not the calories that recipe is a great one for me! Being a *cough* tad older than you I need all the tips I can get! Your site will be a great help! Have a great weekend!

    http://www.lifewithraisapain.com

    ReplyDelete
    Replies
    1. Us too!! Glad you found us! Hope you find some recipes you love :)

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  4. Thank you for the nice comment on my blog, following you back :)

    Zara (Bows and Pearls)

    ReplyDelete
  5. Great blog! I found you from the Aloha Blog Hop and I'm your newest follower!

    Missy Inspired
    http://missyinspired.blogspot.com

    ReplyDelete
    Replies
    1. Thanks Missy! Look forward to checking out your blog too!

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  6. I may be blind, but how much broccoli? haha, thanks!

    ReplyDelete

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