Description

Orange Chicken Meal Prep is a flavorful and convenient dish designed for busy weekdays. It features crispy pieces of chicken coated in a tangy, sweet, and slightly savory orange sauce. The chicken is typically served alongside a side of steamed rice or quinoa and a healthy portion of vegetables, such as broccoli or bell peppers, to balance out the flavors. Perfect for meal prepping, this dish can be made in advance and stored for several days, making it a hassle-free, satisfying option for lunch or dinner. With its vibrant citrusy sauce and satisfying combination of textures, Orange Chicken Meal Prep is both delicious and easy to enjoy throughout the week.

Ingredients

Scale

Here’s what you’ll need to make Orange Chicken Meal Prep:

For the Chicken:

1 lb (450g) boneless, skinless chicken breasts or thighs, cut into bite-sized pieces
2 tablespoons olive oil (or your preferred cooking oil)
Salt and pepper, to taste
1 tablespoon cornstarch (for a light coating)

For the Orange Sauce:

1 cup fresh orange juice (about 2 large oranges)
Zest of 1 orange
2 tablespoons soy sauce (use low-sodium for a healthier version)
2 tablespoons rice vinegar
2 tablespoons honey or maple syrup (for a natural sweetener)
1 teaspoon grated ginger
2 garlic cloves, minced
½ teaspoon crushed red pepper flakes (optional, for spice)
1 tablespoon cornstarch mixed with 2 tablespoons water (for thickening)
1 tablespoon sesame oil

For the Vegetables (optional but highly recommended):

1 cup broccoli florets
1 red bell pepper, sliced
1 medium carrot, julienned or sliced thinly
1/2 cup snap peas or green beans
1 tablespoon sesame seeds (optional, for garnish)
Fresh cilantro or green onions, chopped, for garnish

Ingredient Highlights:

Chicken Breasts: Lean protein that’s perfect for meal prepping. Chicken breast is versatile and absorbs the flavors of the sauce wonderfully.
Orange Juice & Zest: The fresh, zesty flavor of orange juice is the star of the sauce, providing a naturally sweet and tangy profile.
Honey: Adds a natural sweetness to the sauce while balancing out the acidity of the orange and vinegar.
Soy Sauce: Adds a savory umami flavor that complements the sweetness of the orange sauce. Opt for low-sodium soy sauce for a healthier option.
Rice Vinegar: Brings a subtle tartness that balances the sweetness of the honey and orange juice.
Ginger & Garlic: Adds a depth of flavor to the sauce, creating a savory and aromatic base.
Vegetables: Adding vegetables to the dish gives it a fresh crunch and additional nutrients, making it a well-rounded meal.

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Instructions

Follow these simple steps to make the perfect Orange Chicken Meal Prep:

Prepare the Chicken:

Prepare the Chicken: Start by cutting the chicken breasts or thighs into bite-sized pieces. Season with salt and pepper. Lightly coat the chicken with 1 tablespoon of cornstarch to give it a slightly crispy texture when cooking.
Cook the Chicken: Heat the olive oil in a large skillet or wok over medium heat. Add the chicken pieces and cook for 5-7 minutes, stirring occasionally, until the chicken is golden brown on all sides and fully cooked through. Remove from the skillet and set aside.

Make the Orange Sauce:

Make the Sauce: In the same skillet, add the grated ginger, garlic, and crushed red pepper flakes (if using). Sauté for 1-2 minutes until fragrant.
Combine the Sauce Ingredients: Add the orange juice, orange zest, soy sauce, rice vinegar, and honey to the skillet. Stir everything together and bring it to a simmer. Let the sauce cook for 3-4 minutes, allowing the flavors to blend.
Thicken the Sauce: In a small bowl, mix the cornstarch with water to create a slurry. Add this mixture to the simmering sauce and stir. Let it cook for another 1-2 minutes, until the sauce thickens to your desired consistency.

Combine the Chicken and Sauce:

Coat the Chicken: Add the cooked chicken back to the skillet and toss to coat the pieces evenly with the orange sauce. Cook for another 2-3 minutes to heat everything through and allow the chicken to absorb the flavors of the sauce.

Prepare the Vegetables:

Cook the Vegetables: While the chicken is cooking, prepare your vegetables. Steam the broccoli florets and cook the bell pepper, carrots, and snap peas in a separate skillet or wok for 5-7 minutes until they are slightly tender but still crisp. If you prefer, you can sauté them in a little olive oil with a pinch of salt for extra flavor.

Assemble the Meal Prep:

Assemble the Bowls: Divide the cooked chicken and vegetables evenly into 4-6 meal prep containers. Drizzle the orange sauce over the top of the chicken and vegetables.
Garnish and Store: Garnish with sesame seeds, fresh cilantro, or green onions. Seal the containers and store them in the fridge. Your Orange Chicken Meal Prep is now ready to enjoy for the week ahead!

Prep Time: 10 minutes
Cook Time: 35 minutes

Nutrition

Serving Size: 4-6
Calories: 350-400 kcal
Fat: 14g
Carbohydrates: 32g
Protein: 28g