Asian Orange Chicken Thighs with Cauliflower Rice

Staff Writer
Asian Orange Chicken Thighs with Cauliflower Rice
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
463
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)
  • 4 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. 

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.

Nutritional Facts

Total Fat
35g
54%
Sugar
5g
N/A
Saturated Fat
8g
40%
Cholesterol
146mg
49%
Protein
27g
54%
Carbs
10g
3%
Vitamin A
37µg
4%
Vitamin B12
0.9µg
15.4%
Vitamin B6
0.7mg
36.3%
Vitamin C
54mg
90%
Vitamin D
0.1µg
N/A
Vitamin E
0.5mg
2.7%
Vitamin K
21µg
26%
Calcium
39mg
4%
Fiber
2g
9%
Folate (food)
68µg
N/A
Folate equivalent (total)
68µg
17%
Iron
2mg
9%
Magnesium
46mg
12%
Monounsaturated
15g
N/A
Niacin (B3)
8mg
38%
Phosphorus
288mg
41%
Polyunsaturated
9g
N/A
Potassium
652mg
19%
Riboflavin (B2)
0.3mg
17.1%
Sodium
519mg
22%
Sugars, added
2g
N/A
Thiamin (B1)
0.2mg
11.2%
Trans
0.1g
N/A
Zinc
2mg
15%