PF
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StovetopComplexity

Orange Chicken

Orange Chicken delivers 37g protein and 406 calories per serving, packing substantial protein into a portion-controlled meal. Batch-preps 3 servings quickly on the stovetop, making it reliable for lifters who meal prep 2-3 days at a time. Hit protein targets with a familiar flavor profile that breaks up repetitive meal rotations.

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Ingredients

3 servings
  • Chicken Breast, Boneless Skinless(454g)

    Boneless skinless. Buy in bulk and freeze — Costco rotisserie packs work too.

  • Honey(15g)
  • Soy Sauce, Low Sodium(15g)
  • Baking soda(1g)
  • Cornstarch(45g)
  • Canola oil(15g)
  • Green Onion (Scallion)(80g)
  • Orange Zest
  • Orange Juice, Fresh(80g)
  • Honey(30g)
  • Soy Sauce, Low Sodium(30g)
  • Ginger, Fresh Root(15g)
  • Garlic(10g)
  • 1/3 cup water
  • Cornstarch(30g)
  • Red pepper flakes(1g)
  • Rice, Brown, Long-Grain

Instructions

  1. 1Add the chicken to a medium bowl. Top with the soy sauce, honey, and baking soda. Let sit 15 minutes, or refrigerate for up to 1 day.
  2. 2Meanwhile, prepare the orange sauce: In a small saucepan, whisk together the orange zest (I recommend zesting directly into the pan so you catch the flavorful oils), orange juice, honey, soy sauce, ginger, and garlic. In a small bowl, whisk together the water and cornstarch to create a smooth slurry. Stir into the orange mixture. Bring the mixture to a simmer and cook, stirring constantly, until the sauce is thickened and reduced, about 2 minutes. Stir in the red pepper flakes. Removed from the heat and set aside.
  3. 3Sauté the chicken. In a wok or large skillet, heat the canola oil over medium-high heat. Sprinkle the 3 tablespoons cornstarch over the top of the chicken. Stir to evenly coat, using a spoon to separate the pieces and ensure each is nicely coated.
  4. 4Once the oil is hot and shimmering, add the chicken to the pan in an even layer, a few pieces at a time (discard any remaining marinade). If any of the pieces are stuck together, use a spoon to break them back apart. Cook the orange chicken on the first side until golden brown, about 2 minutes. With tongs, flip and cook on the remaining sides, stirring periodically, until the chicken is deeply golden brown on all sides and completely cooked through, about 2 to 3 minutes more.
  5. 5Reduce the heat to low and pour in the orange sauce. Stir to coat the chicken evenly. The sauce will loosen up a tiny bit as you stir, then coat the chicken to make it deliciously sticky. Stir in the green onions. Serve hot with rice.

Nutrition — Per Serving

406

calories

37g

protein

9g

fat

Carbohydrates
43g
Saturated fat
1.3g
Sodium
708 mg
Dietary fiber
1.4g

3 servings per batch · ~274g each

Macro data sourced from USDA FoodData Central

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Common questions

How much protein does Orange Chicken have per serving?

Each serving contains 37g of protein and 406 calories with 43g carbs and 9g fat — a lean macro profile. The high protein-to-calorie ratio makes this efficient for hitting daily protein targets.

How long does Orange Chicken take to prep?

This quick prep recipe yields 3 servings on the stovetop, delivering prepared meals in minimal time. Quick prep combined with reasonable portion sizing makes it suitable for weeknight batch cooking.

Is Orange Chicken good for muscle gain?

At 37g protein and 43g carbs per serving within 406 calories, this recipe is well-suited for muscle gain phases where both protein and carbohydrate intake support training and recovery. The calorie-efficient macro density makes it flexible for various surplus targets.

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