Baked Orange Chicken with Cauliflower Rice
4 servings · 15 min prep · 25 min cook
Macros per serving
↓ 54% fewer calories · 440 kcal saved
Smart swaps
- Deep-fried chicken thighs→Oven-baked chicken breast with panko
Eliminates 2 cups of frying oil, cutting fat by over 60% while keeping a crispy exterior through oven baking.
- White fried rice→Cauliflower rice
Swaps 45g of refined carbs per serving for a low-carb vegetable base with only 5g carbs and added fiber.
- Sugar-heavy orange sauce (1/4 cup sugar)→Honey and fresh orange juice sauce
Reduces added sugar from 30g to under 8g per serving using natural sweetness from fresh oranges and a touch of honey.
- Cornstarch dredge→Egg white and panko coating
Adds 6g protein per serving from egg whites while providing better crunch without deep frying.
Original
- 1.5 lb boneless skinless chicken thighs
- 0.5 cup cornstarch
- 2 cups vegetable oil for frying
- 0.5 cup orange juice
- 0.25 cup granulated sugar
- 2 tbsp rice vinegar
- 3 tbsp soy sauce
- 3 garlic cloves, minced
- 1 tsp fresh ginger, grated
- 0.5 tsp red pepper flakes
- 2 cups white long-grain rice
- 1 tbsp sesame oil
Healthy version
- •1.5 lb boneless skinless chicken breast
- •2 egg whites
- •0.5 cup panko breadcrumbs
- •0.33 cup fresh orange juice
- •1 tbsp orange zest
- •1 tbsp honey
- •2 tbsp low-sodium soy sauce
- •1 tbsp rice vinegar
- •3 garlic cloves, minced
- •1 tsp fresh ginger, grated
- •1 tbsp arrowroot starch
- •4 cups cauliflower rice (fresh or frozen)
- •1 tsp sesame seeds
- •3 green onions, sliced
Method
- 1
Preheat oven to 425 F and line a baking sheet with parchment paper.
- 2
Cut chicken breast into 1-inch cubes. Dip pieces in egg whites, then coat evenly in panko breadcrumbs.
- 3
Arrange chicken on the baking sheet in a single layer. Lightly mist with cooking spray. Bake 20 minutes, flipping halfway, until golden and cooked through (165 F internal).
20 minutes - 4
While chicken bakes, whisk together orange juice, orange zest, honey, soy sauce, rice vinegar, garlic, and ginger in a small saucepan. Bring to a simmer over medium heat.
- 5
Mix arrowroot starch with 1 tbsp cold water. Stir slurry into the simmering sauce and cook 1-2 minutes until thickened. Remove from heat.
1–2 minutes - 6
In a large non-stick skillet over medium-high heat, saute cauliflower rice for 4-5 minutes until tender and any excess moisture has evaporated. Season with a pinch of salt.
4–5 minutes - 7
Toss baked chicken pieces in the orange sauce until well coated.
- 8
Serve orange chicken over cauliflower rice and garnish with sesame seeds and sliced green onions.