Sesame Orange Chicken Stir Fry

Rich in protein, fiber, the B-vitamins and vitamins A, C and K, this dish is a nutritional powerhouse!

Rich in protein, fiber, the B-vitamins and vitamins A, C and K, this dish is a nutritional powerhouse!

Last night was busy with tennis lessons, homework, and a swim team meeting.  I had to prepare a healthy meal fast!  So, I quickly thought of this dish – which I knew would satisfy my active kids and not have me in the kitchen cleaning up all night.

After I dropped one child off at a practice, I prepped my veggies, cooked the brown rice, and browned and cooked the chicken and set aside.  This proved to be very helpful, for once I got home I heated up the skillet (or wok, whatever you prefer), quickly stir fried the veggies (tossing in the chicken at the end to reheat), reheated the rice on the stove top, and dinner was ready in 15 minutes!

This dish makes for a great lunch to put into your kiddo’s lunch bag too.  You can either reheat in the morning and store in a Thermos, or serve cold.  Either way you know you’re fueling your child with a nutritious, fiber and protein-packed meal.

I love the zing that the Cara-Cara orange juice and zest provides in this dish.  Coupling this vitamin-C rich fruit with the anti-inflammatory compounds found in ginger and garlic really makes this dish a nutrition superstar.  What’s more, snap peas provide ample amounts of vitamins A, C, K, B-vitamins as well as dietary fiber and the carrots vitamins A and C.

Simple ingredients for a great dish!

Simple ingredients for a great dish!

Serves 4

1 cup dry brown rice, cooked according to package directions

3/4 pound chicken breasts, sliced into large bite-sized strips

1 cup fresh carrots, sliced on the diagonal about 1/4-inch thick (2 medium carrots)

1 cup snap peas

5 green onions, sliced on the diagonal into 1-inch pieces

1 Tbsp minced fresh ginger

1 Tbsp minced fresh garlic (about 2 cloves)

2 Tbsp sesame oil, divided

2 Tbsp tamari or soy sauce (or Bragg’s Liquid Aminos)

2 Tbsp freshly squeezed orange juice

Zest of 1/2 fresh orange

1 Tbsp seasoned rice vinegar

2 Tbsp water

1 Tbsp corn starch

Directions:

1.  Prepare brown rice according to package directions.  In my case I took 1 cup brown rice and added to 2 cups water in a saucepan.  Bring to a boil and then turn down to a simmer.  Cover pot and let simmer for approximately 30-35 minutes or until rice tender and water absorbed.

2.  Heat some sesame oil a skillet over medium-high; once heated add chicken strips, and cook until slightly browned and cooked through, approximately 5-7 minutes.  Season with salt and pepper and set aside.

3.  While chicken is cooking, in a small bowl mix together a bit more sesame oil, tamari, orange juice, orange zest, and rice vinegar.  Set aside.  In another small bowl mix together cold water and corn starch. Whisk and set aside.

4.  Reheat skillet and add some more sesame oil.  Toss in garlic and ginger and saute for only 2 minutes, being careful not to burn.  Toss in snap peas, carrots and green onion.  Stir fry for approximately 4-6 minutes until carrots and snap peas are fork tender (do not overcook!). Add chicken strips back in to reheat.  Add tamari-orange sauce and bring to a simmer (this will only take a few seconds).  Then add cornstarch-water mixture and let simmer for 30 seconds.  Turn off heat and serve immediately over brown rice.  Enjoy!

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