Eggplant, tomato and parsley salad with mint yoghurt dressing

Recipes – by Freda Coetzee

Healthy Orange Chicken

Information Prep time 15 min Cook time 15 min Servings 4 people Calories 315 kcal per serving Origin China Ingredients Marinade: 500g chicken breast, cut into bite-sized pieces 1/2 tsp baking soda Salt to taste 2 tbsp fresh orange juice 1 tbsp soy sauce 1/2 tsp ground black pepper 1 tbsp cornflower 1 tsp garlic, minced 1 tsp ginger, minced Orange Sauce: 2/3 cup (160ml) fresh orange juice 1 tbsp soy sauce 1/4 cup (60 ml) rice vinegar 1/2 tbsp cornstarch 3 tsp  orange zest 1 1/2 tsp garlic, minced 1 tsp ginger, minced 1/2 tsp red chilli flakes 2 tbsp brown sugar (Optional) Salt to taste 1 tbsp oil (your preferred cooking oil; I used sesame for this one) To Serve: 1 tbsp  sesame seeds 2 tbsp green onions chopped 1 cup cooked rice, to serve 1/2 cup steamed broccoli, to serve Directions Step 1 In a medium-sized bowl, combine all the ingredients under the marinated section and mix them thoroughly. Marinate the chicken for at least 10 minutes. Step 2 In a separate bowl, combine all the ingredients under the sauce section. Whisk it until the sugar dissolves, and set the sauce mixture aside. Step 3 Heat your pan; add oil, and once the oil is heated, add the marinated chicken pieces to it. Don’t overcrowd your pan; rather, cook the chicken in two batches. Cook on medium heat for 4-5 minutes, flip the chicken pieces to the next side and cook for 5-6 more minutes until the chicken is cooked perfectly. Step 4 Add the sauce mixture to the pan with the chicken, cooking it uncovered for about 5 minutes. The sauce will start to thicken, and everything comes together. Add the sesame seeds and green onions, keeping some aside for serving. Step 5 Serve the orange chicken along with rice of your choice (brown rice is the healthiest) and veggies. Notes - I tend to use deboned chicken thighs as they have more flavour than breasts, but they are a bit higher in calories. - The sugar really is optional. Your dish will be healthier without it, but it adds more sweetness and a little bit more caramelisation. Your sauce will still thicken.