One Skillet Healthy Orange Chicken & Rice

This One-Skillet Healthy Orange Chicken & Rice is a delightful combination of tender chicken, fluffy rice, and a sweet-savory orange glaze. The vibrant orange sauce adds a burst of citrusy flavor that perfectly complements the chicken and rice.

Perfect for a busy weeknight or meal prep, this dish is easy to make, healthy, and incredibly flavorful. The orange sauce provides a refreshing twist, making it a unique alternative to traditional chicken dishes. Plus, with just one skillet to clean up, this meal is as simple as it is delicious.

Full Recipe:

Ingredients:

• 2 tablespoons olive oil
• 1 lb boneless, skinless chicken breast, cut into bite-sized pieces
• 1 small onion, diced
• 2 cloves garlic, minced
• 1 cup long-grain white rice
• 1 1/2 cups chicken broth
• 1/2 cup freshly squeezed orange juice
• 2 tablespoons soy sauce
• 1 tablespoon honey
• 1 teaspoon grated ginger
• 1/2 teaspoon salt
• 1/4 teaspoon black pepper
• 1/4 teaspoon red pepper flakes (optional)
• 1/2 cup chopped green onions (for garnish)
• 1 tablespoon sesame seeds (optional)

Directions:

1. Heat the olive oil in a large skillet over medium heat.
2. Add the chicken pieces and cook until browned on all sides, about 5-7 minutes. Remove chicken from the skillet and set aside.
3. In the same skillet, add the diced onion and garlic. Sauté until softened, about 2-3 minutes.
4. Stir in the rice and cook for another 1-2 minutes to lightly toast it.
5. Add the chicken broth, orange juice, soy sauce, honey, grated ginger, salt, and pepper. Stir to combine.
6. Return the chicken to the skillet and bring the mixture to a simmer.
7. Cover the skillet and cook for 18-20 minutes, or until the rice is tender and the chicken is cooked through.
8. If desired, sprinkle with red pepper flakes, green onions, and sesame seeds before serving.

Prep Time: 10 minutes | Cooking Time: 25 minutes | Total Time: 35 minutes
Kcal: 350 kcal | Servings: 4 servings

Origin and History:

The concept of cooking chicken and rice together is a classic in many cuisines, from the Mediterranean to Asian and Latin American cultures. This One-Skillet Healthy Orange Chicken & Rice recipe draws inspiration from Asian-style orange chicken dishes, which are known for their tangy, sweet, and savory orange glaze. While traditional versions often use deep-fried chicken, this healthier version swaps frying for a simple one-skillet cooking method, making it a lighter and more nutritious option.

Cooking Tips:

• Rice Choices: For a healthier alternative, you can substitute white rice with brown rice, quinoa, or cauliflower rice. However, be sure to adjust the cooking time as different grains require different cooking durations.
• Chicken Options: This recipe works well with both chicken breasts and thighs. Chicken breasts are leaner, while thighs provide a slightly richer flavor. You can also use boneless, skinless chicken thighs for a more tender result.
• Customize the Sauce: Feel free to adjust the sweetness or saltiness of the orange glaze. If you prefer a sweeter dish, you can add a little more honey. For a spicier kick, add a pinch of red pepper flakes or some chili paste to the sauce.
• Add Veggies: You can sneak in some vegetables like bell peppers, broccoli, or peas to make this dish even more nutrient-packed. Simply add them to the skillet after sautéing the onions and garlic, and cook until they are tender.

Health Benefits:

This One-Skillet Healthy Orange Chicken & Rice is not only delicious but also nutritious. The chicken provides a lean source of protein, while the rice serves as a complex carbohydrate, giving you energy and fiber. The orange juice in the sauce is packed with Vitamin C, which supports immune health and skin repair. The dish is low in fat, especially when you use olive oil as the cooking fat, and it’s a great option for anyone looking for a light yet satisfying meal.

Serving Suggestions:

• Side Dishes: Pair this dish with a side of steamed vegetables or a fresh salad to make the meal even more wholesome.
• For a Quick Meal Prep: This recipe makes for excellent meal prep. You can make a batch at the beginning of the week and portion it out into containers for a quick and healthy lunch or dinner.

Recipe Overview:

The One-Skillet Healthy Orange Chicken & Rice is a well-balanced, flavorful meal that combines tender chicken, fluffy rice, and a delicious citrusy orange sauce. This simple and easy-to-make recipe is perfect for busy weeknights when you need a satisfying meal that can be prepared in one pan. The sweetness of the orange juice combined with the savory elements of soy sauce and honey creates a unique balance of flavors that will leave everyone at the table asking for more.

Flavor Profile:

This dish offers a combination of savory, sweet, and slightly tangy flavors. The orange sauce provides a fresh and zesty citrus punch, complemented by the richness of honey and soy sauce. The addition of ginger adds an extra depth of warmth and earthiness, while garlic and onions round out the flavor profile, giving it a well-rounded taste. The result is a bright and comforting dish that feels both light and filling.

How to Customize the Recipe:

• Vegetarian or Vegan Version: To make this dish vegetarian or vegan, swap the chicken for tofu or tempeh, and use vegetable broth instead of chicken broth. You can also try adding a variety of vegetables like carrots, peas, and bell peppers for added texture and flavor.
• Rice Alternatives: For a healthier twist, consider using brown rice or cauliflower rice instead of white rice. Brown rice offers more fiber and nutrients, while cauliflower rice provides a low-carb alternative without sacrificing taste.
• Spicy Kick: If you prefer a spicier version of this dish, you can add some red pepper flakes, chili paste, or sriracha sauce to the orange glaze to give it a bit of heat. Adjust it to your desired spice level.
• Extra Veggies: Feel free to toss in some broccoli, spinach, or snap peas to make the dish even more nutritious. You can sauté these veggies with the onions and garlic for a one-pan, veggie-loaded meal.

Why It’s a Great Choice:

• Quick & Easy: With just a few simple ingredients and one pan, this recipe is quick to prepare and doesn’t require much cleanup, making it ideal for busy families or anyone looking to make a fast, healthy dinner.
• Healthy Ingredients: The recipe uses wholesome ingredients like chicken breast, rice, fresh orange juice, and a light drizzle of honey for sweetness. It’s a great source of protein, complex carbohydrates, and vitamins.
• One-Pan Meal: Since everything cooks in one skillet, this dish is an easy choice for weeknight meals, meal prep, or even a casual dinner party. It’s also perfect for families since it’s both simple to make and offers a comforting yet elevated flavor.

Tips for the Best Results:

1. Searing the Chicken: When cooking the chicken, ensure it gets nicely browned for a deep, caramelized flavor. This will add extra richness to the dish.
2. Simmering the Rice: Let the rice cook fully in the skillet with the chicken and broth. This will allow the rice to absorb all the flavors from the sauce, resulting in a tastier and more cohesive dish.
3. Orange Juice: Freshly squeezed orange juice works best in this recipe. It adds a more vibrant and natural citrus flavor, which is key to the dish’s balance.

Variations:

• Add nuts: For some added crunch, sprinkle some toasted sesame seeds or chopped cashews on top of the dish before serving.
• Add more citrus flavors: You can combine lemon and lime juice with the orange juice for a more complex citrus flavor, or zest some lemon or lime over the top for a fresh aromatic touch.

Perfect Pairings:

• Side Salad: Pair this dish with a light green salad dressed with a tangy vinaigrette to balance the sweetness of the orange chicken.
• Steamed Veggies: Serve alongside some steamed broccoli or sautéed spinach for an added burst of color and nutrients.
• Garlic Bread or Naan: For extra indulgence, serve with some garlic bread or naan on the side to soak up the delicious sauce.

Conclusion

This One-Skillet Healthy Orange Chicken & Rice is a perfect example of how simple ingredients can come together to create a dish that is both flavorful and nourishing. The bright citrus flavors paired with tender chicken and rice make this a dish the whole family will love. Plus, it’s quick to prepare and easy to clean up—ideal for busy weeknights!