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Orange Chicken


Wild rice is not actually a rice at all but a grass native to the Great Lakes region. Its chewy texture and nutty flavor distinguish it as arguably the most flavorful grain in the pantry.

Yield

Makes 4 servings

Ingredients

1 can (about 14 ounces) fat-free reduced-sodium chicken broth plus water to measure 3 cups
3/4 cup wild rice, rinsed
1 cup orange juice
2 tablespoons reduced-sodium teriyaki sauce
1 teaspoon cornstarch
1 teaspoon honey
2 cloves garlic, minced
3/4 pound boneless skinless chicken thighs, cut into thin strips
Nonstick cooking spray
1/4 cup dried currants
1 orange, peeled and separated into segments
8 ounces (2-1/2 to 3 cups) fresh snow peas or 1 package (8 ounces) frozen snow peas, thawed
3 teaspoons grated orange peel, divided
3 green onions, thinly sliced diagonally
1/3 cup chopped fresh cilantro

Preparation

  1. Combine chicken broth mixture and rice in large saucepan; bring to a boil over high heat. Reduce heat to low; simmer, partially covered, 45 to 55 minutes or until rice is tender. Drain off any excess liquid. Keep warm.
  2. Blend orange juice, teriyaki sauce, cornstarch, honey and garlic in small bowl until smooth.
  3. Spray large nonstick skillet with cooking spray; heat over high heat. Add chicken; stir-fry 4 minutes or until chicken is no longer pink in center. Pour orange juice mixture and currants into skillet; boil, uncovered, 3 minutes. Add orange segments, snow peas and 1-1/2 teaspoons orange peel. Cook and stir 2 minutes or until heated through. Stir in onions and cilantro. Spoon over rice. Sprinkle with remaining 1-1/2 teaspoons orange peel.

Nutritional Information

Sodium 343 mg
Protein 29 g
Fiber 5 g
Carbohydrate 49 g
Cholesterol 52 mg
Saturated Fat 1 g
Total Fat 3 g
Calories from Fat 7 %
Calories 336

Dietary Exchange

Starch 3
Meat 2

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