Searching for a Cal-Asian dish not loaded with sodium? When you're craving Chinese (orange chicken!), try this DASH-friendly, heart-healthy dish with multiple layers of citrus-balsamic flavor! Served over brown rice, cauliflower rice, or even quinoa, this is a one dish wonder that satisfies with a unique home-cooked culinary adventure!
Ingredients: (Dish serves 4)
4 oranges (2 for dish, 2 for juicing)
1 head radicchio
4 Organic chicken breasts (1lb)
1 and 1/2 Tbsp. olive oil
¾ cup balsamic vinegar
3 Tbsp. maple syrup
3 Tbsp. chopped walnuts
3 Tbsp. shredded Parmesan cheese (optional)
¼ tsp. kosher salt
¼ tsp black pepper
Brown rice (1 pouch / boil in a bag is my favorite!)
Preparing this recipe:
In a pan, bring 8 cups of water to a boil, add brown rice and cook for 8-10 minutes. Drain and place on serving platter.
Orange Balsamic Sauce: Juice two oranges into a large measuring cup (est. 1 cup of fresh juice), add ½ cup of balsamic vinegar, maple syrup, salt and pepper, whisk to combine.
Heat a skilled to medium high heat and add the olive oil, then brown the chicken breasts on one side for about 3-4 minutes. Turn over the chicken then pour in the orange balsamic mixture, drizzling sauce and turn chicken occasionally as it cooks in the liquid for about 8 – 10 minutes or until the chicken reaches 165 degrees. Remove chicken and set aside. Stir in remaining ¼ cup of balsamic vinegar into the reducing sauce and whisk continuously as sauce bubbles, reduces and thickens for 3-4 minutes.
While chicken is simmering, heat a grill pan/griddle to medium high heat. Drizzle remaining 1/2 Tablespoon of olive oil on the pan and add radiccho and orange slices face down on the skillet for 2-3 minutes. Remove and cut the cooked oranges and radicchio into bite-sized pieces.
Place chopped oranges and radicchio on top of the rice, top with chicken and pour the warm orange-balsamic sauce over the top, sprinkle with walnuts and Parmesan cheese. Enjoy!
Nutritional facts (Per Serving of Orange Balsamic Chicken - 4 servings total):
Cal: 380, Fat 4g, Cholesterol 88mg, Sodium 306mg, Carbs 38g, Sugars 15g, Fiber 1g, Protein 30g
Brown Rice (optional, may substitute Cauliflower Rice): 1 Cup cooked brown rice: Cal: 360, Fat 3g, Carbs 78g, Fiber 4g, Protein 8g