Easy Make-at-Home Chinese Chicken

Easy Make-at-Home Chinese Chicken

Easy Make-at-Home Chinese Chicken


Makes 4 servings


3 tablespoons frozen orange juice concentrate, thawed
2 tablespoons reduced-sodium soy sauce
2 tablespoons water
3/4 teaspoon cornstarch
1/4 teaspoon garlic powder
Nonstick cooking spray
2 carrots, cut crosswise into 1/4-inch slices
1 (12-ounce) package frozen broccoli and cauliflower florets, thawed
2 teaspoons canola oil
3/4 pound boneless skinless chicken breasts, cut into bite-size pieces
1-1/3 cups hot cooked rice


  1. For sauce, stir together orange juice concentrate, soy sauce, water, cornstarch and garlic powder; set aside.
  2. Spray nonstick wok or large skillet with cooking spray. Add carrots; stir-fry over high heat 1 minute. Add broccoli and cauliflower; stir-fry 2 to 3 minutes or until vegetables are crisp-tender. Remove vegetables from wok; set aside.
  3. Add oil to wok. Stir-fry chicken in hot oil 2 to 3 minutes or until cooked through. Push chicken up side of wok. Add sauce; cook and stir until boiling. Return vegetables to wok; cook and stir until heated through. Serve over hot cooked rice.


To cut carrots decoratively, use a citrus stripper or grapefruit spoon to cut 4 or 5 grooves into whole carrots, cutting lengthwise from stem end to tip. Then cut carrots crosswise into slices.

Nutritional Information

Serving Size: 1/4 of stir-fry and rice
Calories 215
Calories from Fat 14 %
Total Fat 3 g
Saturated Fat <1 g
Cholesterol 32 mg
Carbohydrate 29 g
Fiber 4 g
Protein 18 g
Sodium 351 mg

Dietary Exchange

Starch 1
Vegetable 2
Meat 2

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