Asian Orange Chicken Thighs with Cauliflower Rice

Asian Orange Chicken Thighs with Cauliflower Rice
Staff Writer
Asian Orange Chicken Thighs with Cauliflower Rice
BHG Skinny Dinners
Asian Orange Chicken Thighs with Cauliflower Rice

One cup of regular cooked white rice has about 200 calories and 44 grams of carbohydrates, while cauliflower rice has about 30 calories and 6 grams of carbohydrates for the same amount. Recipe courtesy of Better Homes and Gardens Skinny Dinners.

4
Servings
354
Calories Per Serving
Deliver Ingredients

Notes

Per Serving: 285 cal., 13 g fat (3 g sat. fat), 145 mg chol., 526 mg sodium, 9 g carb., 2 g fiber, 32 g pro.

Excerpted from BETTER HOMES AND GARDENS SKINNY DINNERS © 2014 by Better Homes and Gardens. Reproduced by permission of Houghton Mifflin Harcourt. All rights reserved.

Ingredients

  • Nonstick cooking spray
  • 2  Tablespoons  sesame oil (not toasted)
  • large bone-in chicken thighs (about 2 1/4 pounds total), skin removed
  • 1  Tablespoon  reduced-sodium soy sauce
  • 1  Teaspoon  finely shredded orange peel
  • 1  Tablespoon  freshly squeezed orange juice
  • 1  Tablespoon  rice vinegar
  • 1  Tablespoon  brown sugar
  • ¼  Teaspoon  crushed red pepper
  • 2  Tablespoons  cold water
  • 1  Teaspoon  cornstarch
  • 4  Cups  coarsely chopped cauliflower florets
  • ½  Teaspoon  kosher salt
  • 1/8  Teaspoon  ground black pepper
  • Snipped fresh cilantro (optional)
  • Finely shredded orange peel (optional)

Directions

Preheat the oven to 375 degrees F. Coat a 2-quart square baking dish with cooking spray. In a very large nonstick skillet heat 1 tablespoon of the sesame oil over medium-high heat. Add the chicken to the hot oil; cook about 10 minutes, turning to brown evenly. Transfer the chicken to the prepared dish, arranging in a single layer. Drain and discard the drippings from the skillet.

In a small bowl whisk together the soy sauce, orange peel, orange juice, vinegar, brown sugar, crushed red pepper, cold water, and cornstarch; add to the skillet. Cook and stir until thickened and bubbly; pour the sauce over the chicken thighs in the dish.

Bake, uncovered, about 30 minutes or until chicken is done (175 degrees F).

Meanwhile, place the cauliflower in a large food processor. Cover and pulse several times until the cauliflower is evenly chopped into rice-size pieces.

Wipe out the skillet and add the remaining 1 tablespoon oil. Heat the oil over medium-high heat; add the cauliflower, salt, and pepper. Cook the cauliflower, stirring occasionally for 8 to 10 minutes, until you begin to see caramelized flecks throughout. If desired, sprinkle cauliflower with cilantro and orange peel and serve with chicken thighs. 

Nutritional Facts

Total Fat
14g
20%
Saturated Fat
5g
21%
Cholesterol
92mg
31%
Carbohydrate, by difference
14g
11%
Protein
43g
93%
Vitamin A, RAE
11µg
2%
Vitamin B-12
3µg
100%
Vitamin B-6
1mg
77%
Vitamin C, total ascorbic acid
3mg
4%
Calcium, Ca
39mg
4%
Choline, total
4mg
1%
Fiber, total dietary
2g
8%
Folate, total
38µg
10%
Iron, Fe
7mg
39%
Magnesium, Mg
75mg
23%
Niacin
10mg
71%
Pantothenic acid
1mg
20%
Phosphorus, P
441mg
63%
Selenium, Se
44µg
80%
Sodium, Na
2781mg
100%
Water
152g
6%
Zinc, Zn
9mg
100%

Asian Shopping Tip

Staples of Asian cuisine such as ginger, daikon, rice vinegar, and spicy chile sauces like Sriracha add bright, fresh flavors without lots of fuss.

Asian Cooking Tip

Sriracha has good heat but also has flavor - its mild sweetness comes from sun-ripened chili peppers as well as sugar and garlic.