
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.
Ingredients
- •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
- 1Cut the chicken breast into bite-sized pieces and place in a medium bowl. Add the soy sauce, honey, and baking soda; stir to coat evenly. Let sit for 15 minutes at room temperature, or refrigerate up to 1 day.
- 2While the chicken marinates, cook the brown rice according to package directions.
- 3Prepare the orange sauce: In a small saucepan over medium heat, combine the orange zest, orange juice, honey, soy sauce, ginger, and garlic. In a small bowl, whisk together 2 tablespoons water and the cornstarch until smooth. Add the slurry to the saucepan and stir constantly over medium heat for 2–3 minutes until thickened and glossy. Stir in the red pepper flakes. Remove from heat and set aside.
- 4Heat the canola oil in a large skillet or wok over medium-high heat until shimmering, about 2 minutes.
- 5Sprinkle the cornstarch evenly over the marinated chicken and stir to coat all pieces. Working in batches, add the chicken to the hot oil in a single layer (discard excess marinade). Cook on the first side for 2 minutes until golden brown. Flip and cook the remaining sides, stirring occasionally, for 2–3 minutes more until deeply golden brown and internal temperature reaches 165°F.
- 6Reduce heat to low and pour the orange sauce over the chicken. Stir continuously for 1–2 minutes until the chicken is evenly coated and the sauce becomes sticky. Stir in the green onions.
- 7Divide the cooked rice evenly into 3 airtight containers while hot. Top each with equal portions of orange chicken and sauce.
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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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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