Written By Kath
Katherine is a mom of two girls, a teacher and a self-described dilettante. Join her in Losing It as she shares slices of her hectic life and eclectic interests.Read Her Blog "Losing It!"
This recipe wins the prize out of the three for me and my
family. Personally, I found this
recipe deceptively easy to prepare…and by that I mean that it is such an
impressive-sounding recipe, yet the results are so outstanding that you can’t
believe how quick and simple it is to put together. We are a chicken-loving
family, but I will admit that we usually stick with boneless skinless chicken
breasts – in fact, I didn’t even know you could buy chicken thighs without the
bones and skin, so that was a real treat (I hate deboning chicken). The
marinade was so simple to put together, and then the chicken cooked up so
quickly in the sauce, I was just stunned at how superb the resulting dish was.
My children absolutely adored it, and they each ate two thighs! Dad and I also
loved it, and we will definitely be making this family-pleaser again. We served
it with hot couscous (another dish my kids love), and with some of the
remaining parsley chopped in, it was an excellent accompaniment. It’s great to know that my family is
also enjoying the benefit of a healthy meal since this recipe has been reviewed
by the Heart and Stroke Foundation dietitians and meets the nutritional
criteria based on Canada’s Food Guide.
For more healthy recipe ideas, visit ww.heartandstroke.ca.
The sweet and sticky orange chicken was a hit for all. While I did have to scrape off the
‘nasty green things’ from my 7 year-old daughter’s chicken, we all enjoyed its
great taste. The chicken was
simple to prepare, an absolute snap using boneless-skinless chicken
thighs. I know that many people
think that breast is best, but in our family we prefer dark meat. It’s especially important when it comes
to preparing lower-fat, healthier recipes. Dark meat is a fattier cut that gives chicken a moister and
fuller flavour. It is also more
forgiving when it comes to cooking time.
Overcooked chicken breast is dry and hard to swallow. You won’t ruin chicken thighs if you
overcooked them by 5 minutes. But
I digress, back to the chicken, which was packed full of flavour. The Italian parsley and garlic were the
perfect seasoning for this dish.
The orange juice and sodium reduced soya sauce provided a deliciously
fragrant sauce. The chicken would
be perfect served with brown rice to absorb all the delicious sauce. A definite keeper! An easy delicious
meal is even better when you know that it has been reviewed by the Heart and
Stroke Foundation dietitians and meets the nutritional criteria based on
Canada’s Food Guide. For more
healthy recipe ideas, visit www.heartandstroke.ca.
Sweet sticky orange chicken
Makes 4 servings
2 cloves garlic, minced
15 mL (1 tbsp) chopped fresh Italian parsley
10 mL (2 tsp) Italian herb seasoning
1 mL (¼ tsp) freshly ground pepper
8 boneless skinless chicken thighs (about 1 ½ lbs/750 g total)
10 mL (2 tsp) canola oil
250 mL (1 cup) 100 % pure Florida Orange Juice
25 mL (2 tbsp) liquid honey
25 mL (2 tbsp) unseasoned rice vinegar
15 mL (1 tbsp) sodium reduced soy sauce
15 mL (1 tbsp) cornstarch
1. In bowl, combine garlic, parsley, Italian herb seasoning and pepper. Add chicken thighs and oil and toss well to coat chicken evenly.
2. Heat large nonstick skillet over medium high heat and brown chicken on both sides and place in ovenproof casserole dish; set aside.
3. In small bowl, whisk together orange juice, honey, vinegar, soy sauce and cornstarch. Return skillet to medium-high heat and add orange juice mixture and bring to a simmer, stirring. Pour over chicken and place in 200°C (400°F) oven for about 15 minutes or until chicken is no longer pink inside.
Nutritional Information per serving:
Protein: 33 g
Total fat: 11 g
Saturated fat: 3 g
Cholesterol: 124 mg
Carbohydrate: 17 g
Fibre: 0 g
Sodium: 252 mg
Potassium: 464 mg
Content on this blog sponsored by Florida Department of Citrus. Click here for more information.
The Heart and Stroke Foundation thanks the FDOC for its generous support of our recipes on-line. Acceptance of this support does not constitute an endorsement by the Foundation of the FDOC or its individual products.
This recipe has been reviewed by the Heart and Stroke Foundation and meets nutritional criteria for healthy eating based on Eating Well with Canada’s Food Guide.
See full contest rules and regulations for details.