Steamed Orange and Garlic Chicken

Serves 4  |  3 ounces chicken per serving

an aerial view of a plate of a steamed chicken breast sprinkled with parsley flakes, broccoli, and a side of sauce

Allow some marinating time. The result is a garlicky, citrusy meal that’s well worth the wait.

Calories

148
per serving

Fiber

0 g
per serving

Protein

24 g
per serving

Ingredients

12 cup 100% pulp-free orange juice and 1 12 teaspoons 100% pulp-free orange juice, divided use
1 medium green onion, finely chopped
1 tablespoon white wine vinegar and 1 12 teaspoons white wine vinegar, divided use
1 12 teaspoons minced garlic
4 boneless, skinless chicken breast halves (about 4 ounces each), all visible fat discarded, pounded to 12⁠-⁠inch thickness
14 teaspoon salt
14 teaspoon pepper
2 tablespoons finely chopped fresh cilantro
1 12 teaspoon olive oil
1 tablespoon hot chili sauce (sriracha preferred) (optional)

 

Directions

  1. In a large shallow bowl, stir together 12 cup orange juice, the green onion, 1 tablespoon vinegar, and the garlic. Add the chicken, turning to coat well with the marinade. Cover and refrigerate for at least 2 hours or up to 24 hours, turning occasionally.
     
  2. To cook the chicken, place a steamer basket in a large pot. Fill the pot with water to about 12 inch below the steamer basket. Bring the water to a boil over medium-high heat.
     
  3. Drain the chicken, discarding the marinade. Using a paper towel, wipe most of the marinade off the chicken. Sprinkle the salt and pepper over the chicken. Place the chicken in the steamer basket. Steam, covered, for 10 to 15 minutes, or until the chicken is no longer pink in the center.
     
  4. Meanwhile, in a large bowl, whisk together the remaining 1½ teaspoons orange juice and 1½ teaspoons vinegar, the cilantro, and oil. Add the chicken, tossing gently to coat.
     
  5. Transfer the chicken to a plate. Drizzle with the chili sauce.
     

Level 4: Pureed
Omit the cilantro. In a food processor or blender, process the desired serving(s) until smooth. If the mixture is too thick or sticky, add a small amount of fat-free, low-sodium chicken broth and process again until smooth. There should be no separation of liquid.

Level 5: Minced and Moist
Using a food processor, blender, or knife, process or cut the chicken into pieces no more than 4 millimeters in size. The pieces should be moist and fit between the tines of a fork.

Level 6: Soft and Bite-Size
Using a knife, cut the chicken into pieces no bigger than 1.5 x 1.5 centimeters (about the size of your thumbnail). To test for softness, press down on the chicken using the back of a fork. The chicken should remain squashed and not regain its shape.

 

Cook’s Tip

Don’t have a steamer basket? No worries. Simply use aluminum foil and an ovenproof plate that’s slightly smaller than the pot. Roll up three large balls of foil. Place them in the bottom of the pot. Add the water as directed. Place the chicken on the plate. Put the plate on top of the foil balls.
 

Nutrition Analysis

(per serving)
Calories 148
Total Fat 4.5 g
   Saturated Fat 1.0 g
   Trans Fat 0.0 g
   Polyunsaturated Fat 0.5 g
   Monounsaturated Fat 2.0 g
Cholesterol 73 mg
Sodium 280 mg
Carbohydrates 1 g
   Fiber 0 g
   Total Sugars 0 g
   Includes Added Sugars 0 g
Protein 24 g

 

Dietary Exchanges

3 lean meats