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Gluten-free Orange Chicken (Or Tofu) | Nutrition Stripped
Eat Well Sep. 24. 2019
Entreés

Gluten-free Orange Chicken (Or Tofu)

Sep. 24. 2019
Entreés
McKel Kooienga, MS, RDN, LDN

McKel Kooienga, MS, RDN, LDN

Dietitian, Founder and CEO

In the mood for a sweet and citrusy classic? Skip the takeout and try this delicious Gluten-Free Orange Chicken (Or Tofu).

Fresh citrus, ginger, and crispy baked chicken (or tofu) give this dish a fresh and healthy reboot. Baking the protein instead of frying is a great way to reduce extra oil and using ripe, fresh oranges give this dish a sweet and tangy flavor while cutting back on the sugar.

We suggest serving this dish with perfectly steamed rice and your favorite vegetables or salad for a balanced healthy meal.

Protein

Use whatever protein you enjoy to fit your unique eating habits.

If consuming animal proteins isn’t for you, such as the chicken used in this recipe, don’t worry! For a vegetarian option of this recipe just substitute the chicken with your favorite tofu or tempeh and follow the recipe below.

For more information about animal proteins, what to look for, and how to shop for animal proteins check out our article Guide to Eating Animal Protein. Also, check out our factory farming article as it relates to animal proteins.

Healthy Hack

How To Make The Best Rice, Every time

  1. Just use 1 part rice, to 1 1/2 parts water. So if you’re cooking a cup of rice, use 1 1/2 cups water.
  2. Rinse your rice and add it a medium saucepan with the water and a pinch of salt and pepper.
  3. Bring the water to a simmer, and then put a top on the pot and reduce to low heat.
  4. Steam rice for 8 minutes, or until rice is tender and absorbed all the water.
  5. Fluff with a fork and serve!

 

The Recipe

Serves 4-6

Print

Ingredients

For the sauce

1 tablespoon gluten-free soy sauce

¼ cup Mirin

1 tablespoon apple cider vinegar

¼ cup vegetable or chicken stock

¼ cup coconut sugar

1 teaspoon toasted sesame oil

1 cup orange juice

peels from 1 orange

1 tablespoon cornstarch

½ tablespoon avocado oil

3 cloves garlic, diced

1-inch piece fresh ginger, finely chopped

1 tablespoon thinly sliced scallions

For the protein

1 pound chicken breast, cut into cubes. For a vegetarian option, substitute tofu or tempeh

2 eggs

3/4 cup rice flour

1/4 cup cornstarch

1 teaspoon salt

1/2 teaspoon pepper

Directions

Step 1

Preaheat oven to 425 degrees

In a medium bowl, combine rice flour, cornstarch and salt, and pepper and whisk to combine. In a separate bowl, whisk together eggs until homogenous.

Add chicken, tofu, or tempeh pieces one at a time to egg mixture and then to the bowl of rice flour. When all pieces of chicken are in the rice flour toss to combine.

Dust off chicken, tofu or tempeh pieces and place on a rimmed baking sheet and bake until golden brown. about 25 minutes. (If using chicken, make sure it registers at least 165 degrees internal temperature)

Step 2

In a medium-sized bowl, combine soy sauce, mirin, stock, apple cider vinegar, coconut sugar, toasted sesame oil, orange juice and peels, and cornstarch and whisk until well combined.

In a medium-sized skillet, heat oil over medium heat and cook ginger, scallions and garlic until fragrant but not browned, about 3 minutes.

Add sauce mixture and simmer until sauce begins to boil and thicken, about 5 minutes. turn off the heat and allow to cool slightly.

Step 3

Add baked chicken, tofu or tempeh pieces to the sauce in the pan and stir and toss until well coated.

Serve with steamed rice, snow peas, and more sliced scallions.

Enjoy!

Have Leftovers? Here’s What To Do With Them:

As always, store in an airtight glass container that we recommend from the NS Shop for up to 3 days.

Can’t wait to see you try it!

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