Orange Chicken and Broccoli - Slow Cooker
(Picture shows dish served over brown rice. The rice is not included in the calorie count below.)
Calories 291 (10% from fat)
Fat 3.3 gram
Saturated Fat 0.6 gram
Trans Fat 0 gram
Cholesterol 88 mg.
Sodium 598 mg.
Carb. 22 gram
Fiber 3.2 gram
Sugar 13 gram
Sugar Alcohol 0 gram
Protein 38.5 gram
1 cup low-sodium chicken broth
1 orange, zested and juiced (1 Tbsp. zest, 1/2 cup juice)
1/2 cup low-sodium soy sauce
1/4 cup packed Splenda Brown Sugar Blend
2 garlic cloves (2 tsp.), minced
1 tsp. red-pepper flakes
2 lb. boneless, skinless chicken thighs, cut into 2-inch chunks
1/4 cup cornstarch
2 bags (12 oz. each) fresh broccoli florets
4 scallions, finely chopped (garnish)
4 tsp. sesame seeds (garnish)
Skip the calorie loaded Chinese take-out and enjoy this dish instead. It tastes as good as the original with less than half the calories, fat and sugar. Plus you can re-heat the leftovers for a guilt-free lunch.
1. Stir together the first seven ingredients, chicken broth through red pepper flakes, in a 6-quart slow cooker.
2. Cut the chicken into 2-inch chunks, then toss it in the cornstarch. Once the chicken is completely coated in cornstarch, stir the chicken into the orange sauce, thoroughly covering it all.
3. Turn the crock pot on low, cover and cook for approximately 3 hours, until chicken is done and tender. Then stir in the broccoli florets and cook for another 20 minutes, until broccoli turns bright green.
4. Serve over brown rice and garnish with scallions and sesame seeds.
Yield: 4 Servings
You can freeze individual portions for easy re-heating later. Freeze with or without rice.
Microwave for approximately 3-4 minutes. Keep the container open a little to allow steam to escape.