Orange Chicken Stir-Fry with Crispy Garlic Dressing (Clean Eating-Lisa Howard)

By Eattolive2014

Serves: 4
Hands-on time: 45 minutes
Total time: 45 minutes
Nutrients per serving (8 oz chicken mixture, 1/2 cup rice, 1 1/2 oz chickpeas): Calories: 371, Total Fat: 6 g, Sat. Fat: 1 g, Monounsaturated Fat: 3 g, Polyunsaturated Fat: 1 g, Carbs: 43 g, Fiber: 6 g, Sugars: 5 g, Protein: 37 g, Sodium: 484 mg, Cholesterol: 66 mg

COST FOR RECIPE: $10.81
COST PER PLATE: $2.70

Ingredients

• 2/3 cup brown rice
• 1 tbsp olive oil, divided
• 7 1/2 oz BPA-free canned chickpeas, drained, rinsed and dried
• 1/4 tsp sea salt
• Pinch ground cayenne pepper
• 1 bunch broccoli, trimmed
• 4 cloves garlic, thinly sliced
• 1 tbsp rice wine or apple cider vinegar
• 16 oz boneless, skinless chicken breasts, cut into 1-inch cubes
• 1 zucchini, thinly sliced lengthwise
• 1 tbsp reduced-sodium soy sauce or tamari
• 1 tsp ground ginger
• 1 orange, peeled, segmented and cut into 1/2-inch cubes
• 2 green onions, sliced

Details

Cooking time 45mins

Preparation

Step 1

1.Cook rice according to package directions.
2.In a large skillet, heat 1 tsp oil on medium. Add chickpeas and cook, shaking pan occasionally, until golden, about 15 minutes. Season with salt and cayenne. Transfer to a bowl and cover to keep warm.
3.Meanwhile, in a steamer basket set over a pot of gently simmering water, cook broccoli until tender-crisp, 3 to 5 minutes.
4.Meanwhile, prepare dressing: In a small saucepan, heat 1 tsp oil on medium. Add garlic and sauté, stirring occasionally, until fragrant, crisp and golden, 3 to 4 minutes. Transfer to a small bowl and add vinegar. Set aside.
5.In a clean skillet, heat remaining 1 tsp oil on medium. Add chicken and sauté for 5 minutes. Reduce heat to medium-low and add zucchini, soy sauce and ginger. Sauté until chicken is cooked through and zucchini is tender, 5 to 7 more minutes. Stir in broccoli, orange, onions and dressing and heat through. Serve over rice and top with chickpeas.