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StovetopComplexity

Orange Chicken Marinade

Orange Chicken Marinade delivers 22g protein and 133 calories per serving, functioning as a versatile protein boost for multiple meal bases. Batch-preps 6 servings of marinade quickly on the stovetop, allowing you to prep protein in bulk and customize serving formats. Apply to chicken, tofu, or lean pork to maximize macro flexibility across your week.

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Ingredients

6 servings
  • Orange Juice, Fresh(120g)
  • Soy Sauce, Low Sodium(30g)
  • Honey(15g)
  • Chicken Breast, Boneless Skinless(567g)

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

  • Orange
  • Yellow Onion
  • Bell Pepper
  • kosher salt and freshly ground black pepper (to taste)
  • Cilantro, Fresh

Instructions

  1. 1In a medium mixing bowl or large measuring cup, whisk together the orange juice, soy sauce, and honey.
  2. 2Place the chicken pieces in a ziptop bag, pour in the marinade, then tightly seal the bag, removing as much air as possible. Turn and lightly squish the bag to coat the chicken. Set the bag in a shallow baking dish (to protect from leaks), then let marinate at room temperature for at least 30 minutes or place in the refrigerator to refrigerate longer or overnight. If using wooden skewers, soak the skewers in water for at least 1 hour prior to grilling.
  3. 3Preheat an outdoor grill to medium high, about 425 degrees F, or an indoor grill pan to medium high. Slice one of the oranges into thin, 1/4-inch-thick rounds, then cut the rounds in half. Cut the onion and bell pepper into 3/4-inch-thick chunks. Slice the second orange in half and set the two halves aside.
  4. 4Thread the chicken pieces, onion, bell pepper, and orange slices onto skewers, alternating each ingredient. When adding the orange slices, fold each slice in half and thread the skewer through both layers.
  5. 5Generously oil the grill, then place the skewers on the grill. Cover and let cook until the chicken is fully cooked and no longer pink in the center, about 6 to 8 minutes, turning the chicken once or twice throughout so that it cooks evenly. Remove to a plate, season with kosher salt and black pepper, and cover to keep warm.
  6. 6Place the cut sides of the remaining orange halves on the grates and cook for 2 to 4 minutes, until nicely charred. Do not move them during the first 2 minutes to ensure the flesh does not tear. Let cool slightly, then squeeze over the chicken skewers. Sprinkle the skewers with fresh cilantro and serve warm.

Nutrition — Per Serving

133

calories

22g

protein

3g

fat

Carbohydrates
4g
Saturated fat
0.5g
Sodium
223 mg
Dietary fiber
0.1g

6 servings per batch · ~122g each

Macro data sourced from USDA FoodData Central

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Common questions

How much protein does Orange Chicken Marinade have per serving?

Each serving delivers 22g protein and 133 calories with 3g fat and 4g carbs. This is a concentrated protein sauce that works as a versatile topping to boost protein content of other meals.

How long does Orange Chicken Marinade take to prepare?

This is a quick prep stovetop recipe that yields 6 servings, making it efficient to batch for the week as a multi-purpose sauce you can apply to various proteins and vegetables.

Is Orange Chicken Marinade good for fat loss?

At 133 calories and 22g protein per serving, this marinade is an excellent low-calorie protein booster for fat loss phases. You can use it to add flavor and protein to chicken, tofu, or lean meats without significantly increasing daily calories.

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