Monday, September 3, 2012

Ginger-Orange Chicken and Broccoli


The semester started last week, so I am on the lookout for easy recipes that will leave leftovers for my lunches. I have several Paleo cookbooks, one being The Everything Paleolithic Diet Book, which has a lot of quick and easy recipes. For a quick review of the book, I have found many recipes to be quick and easy, which is the best part. The introduction is not too long and follows fairly closely with the recommendations of Loren Cordain's The Paleo Diet book. As I read the book more, I do see some errors in the text. Examples include one swordfish recipe where there is dill in the title, but neither the recipe nor the instructions use dill, instead they use rosemary. Also, there is an edamame and lentil recipe in the book, which have to be misprints because the intro to the book clearly states that legumes are off-limits for this diet. Also, I have found vegetable and canola oils in a few of the recipes, which are also not recommended. I assume some of these recipes were pulled from previous books, which is why they contain these ingredients. They can easily be substituted, but if you are starting out with Paleo maybe these mistakes will not be clear and you will be misguided. On a personal note, I have had to tinker with pretty much every recipe, altering the seasonings and methods to get the recipe just right. For instance, their spaghetti squash recipe just plain did not work...the squash was mostly raw after their cooking instructions. It's normal to have to alter recipes to your taste, so I will concede to that fact. I'm glad I have this book because it give me inspiration and guidelines, however it's important to note the errors in the text.

One of the recipes I altered to make a one-pan meal was their ginger-orange chicken. The original didn't have any vegetables, so I added some broccoli, which I thought would be nice with the orange and ginger flavor. I also added coconut aminos to help make a nice sauce. The sauce reminded me of an orange chutney because of the heat of the garlic and ginger, and I used a lot of the pulp in the orange so it created a nice texture. Leftovers were great because it gave the sauce a chance to flavor the chicken more thoroughly.

Ginger-Orange Chicken and Broccoli
Printable Recipe

2 tbsp virgin coconut oil, divided 
1 1/4 lbs boneless, skinless chicken breast, cut into cubes
2 scallions, sliced
2 cloves garlic, grated
2 tsp fresh grated ginger
1 orange, zested and juiced (retain the pulp in the juice for more texture in the sauce)
2 tbsp coconut aminos
12 oz frozen broccoli florets, thawed (or use leftover steamed broccoli)
salt and pepper, to taste

1. Heat 1 tbsp coconut oil over medium-high heat in a large skillet or wok. Season the chicken breast with salt and pepper, to taste, and stir-fry until golden brown. Remove from skillet.
2. Add the remainder of the oil, then add the scallions and stir-fry one minute before adding the garlic, ginger, and orange zest. Stir-fry about 30 seconds, then add the orange juice and coconut aminos and use to deglaze the pan; scrape up any browned bits from the bottom of the pan with a spoon. Reduce the sauce by simmering until it is slightly thickened.
3. Return the meat to the skillet and add the broccoli. Toss the chicken and broccoli in the sauce and cook for a couple of minutes to blend the flavors. Taste for salt and pepper and serve.

  • Servings per recipe: 4
  • Per serving:
  • Calories: 273.6
  • Fat: 8.9 g
  • Saturated fat: 6.4 g
  • Cholesterol: 82.2 mg
  • Sodium: 277.7 mg
  • Carbohydrate: 15.6 g
  • Fiber: 3.9 g
  • Sugars: 7.3 g
  • Protein: 36 g

1 comment:

  1. Hi Cassandra,
    It's a great recipe!
    Don't you know that you can store and share your recipe with more than 13,000 foodies around the world?
    We have an online cookbook and community, and surely we're always looking for more creative recipes to add to our database.
    www.mycookbook.com

    ReplyDelete

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