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Asian Orange Chicken Thighs with Cauliflower Rice

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.

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. 

Nutritional Facts
Servings4
Calories Per Serving463
Total Fat35g54%
Sugar5gN/A
Saturated8g40%
Cholesterol146mg49%
Protein27g54%
Carbs10g3%
Vitamin A37µg4%
Vitamin B120.9µg15.4%
Vitamin B60.7mg36.3%
Vitamin C54mg90%
Vitamin D0.1µgN/A
Vitamin E0.5mg2.7%
Vitamin K21µg26%
Calcium39mg4%
Fiber2g9%
Folate (food)68µgN/A
Folate equivalent (total)68µg17%
Iron2mg9%
Magnesium46mg12%
Monounsaturated15gN/A
Niacin (B3)8mg38%
Phosphorus288mg41%
Polyunsaturated9gN/A
Potassium652mg19%
Riboflavin (B2)0.3mg17.1%
Sodium519mg22%
Sugars, added2gN/A
Thiamin (B1)0.2mg11.2%
Trans0.1gN/A
Zinc2mg15%