Wednesday, January 2, 2013

Mandarin Chicken w/ Broccoli & Rice

At the markets here there is just an endless mound of mandarins which I have been gladly taking advantage of and also enjoy a good Asian inspired dish. Well the fact is you regular take-out isn't that healthy sadly, so I have taken the favorite orange chicken & put it a little spin on it, using mandarins, but of course you could use whatever type you have in your kitchen. Making this healthy is rather simple, use wholesome ingredients, less sugar, add vegetables. What else is great about this recipe here is that its easy, delicious, and most likely you have all the ingredients already.

Mandarin Chicken with broccoli & rice: (serves 2)
Adapted from: calorie count

1 chicken breast
1 egg
1 cup corn flour
1/2 tsp garlic powder
salt & pepper
1 mandarin, peeled & diced
1 head of broccoli
1 T coconut oil
2 T honey
1/4 c mandarin juice, fresh squeezed
2 T water
3 T low sodium soy sauce
1 T lemon juice
1 garlic clove, minced
1 tsp ground ginger
1 tsp chili flakes (optional)
To serve:
sesame seeds (optional)
1 cup rice cooked ( I prefer brown-- more nutrients!)

  • Crack egg in a bowl & whisk. Place corn flour in a bowl & mix in seasonings. Dice the chicken in small 1 inch pieces. Heat a pan over medium heat with oil, let sit while you work on the meat. Place one chicken piece at a time in the corn flour, dip into the egg mixture, & again into the corn flour. Drop into pan and continue until all pieces are cooking. Let the chicken cook for about 10-15 minutes, rotating sides to cook each one evenly. 
  • Meanwhile, heat a pot with 1 cup water on high heat. Place broccoli inside and cover, let cook for 5 minutes. Remove from stove, drain water, and slice into individual florets. 
  • Prepare the sauce, by mixing in all the ingredients together. 
  • Once chicken is browned & crisp on all sides, toss in broccoli florets & diced mandarins. Pour sauce over mixture & let simmer on low for 5 minutes, stirring to cover entire mixture with the sauce. Once sauce has been majorly absorbed, it is read to serve over 1/2 cup rice & top with sesame seeds.

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