Ingredients
Chicken Marinade
1 1/2 pounds chicken breast: 0 points (boneless, skinless)
2 garlic cloves, crushed: 0 points
2 tbsp soy sauce: 1 point (low-sodium soy sauce preferred)
1/4 tsp pepper: 0 points (adjust to taste)
1 tbsp paprika powder: 0 points
1 egg: 2 points
Orange Chicken Sauce
1 cup fresh orange juice: 6 points (use freshly squeezed orange juice for natural sweetness)
1 tbsp cornstarch: 1 point
1 tbsp rice vinegar: 0 points (or lemon juice)
White pepper, to taste: 0 points
2 tbsp brown sugar: 5 points (or use honey for a natural sweetener)
Baking
4 tbsp all-purpose flour: 3 points
Oil spray: 0 points (use a light mist of cooking spray)
Instructions
Step 1: Marinate the Chicken
Prepare the Marinade: In a mixing bowl, combine the crushed garlic, soy sauce, pepper, paprika powder, and egg. Mix well.
Marinate the Chicken: Add the chicken breast pieces to the bowl and coat them evenly with the marinade. Let it marinate for at least 30 minutes, preferably in the refrigerator.
Step 2: Prepare the Orange Chicken Sauce
Mix the Sauce: In a small saucepan, combine the fresh orange juice, cornstarch, rice vinegar (or lemon juice), white pepper, and brown sugar (or honey).
Cook the Sauce: Heat the mixture over medium heat, stirring constantly, until it thickens and becomes glossy. This should take about 5 minutes. Remove from heat and set aside.
Step 3: Bake the Chicken
Preheat the Oven: Preheat your oven to 400°F (200°C).
Coat the Chicken: Remove the chicken from the marinade and lightly coat each piece with all-purpose flour.
Bake: Arrange the chicken pieces on a baking sheet lined with parchment paper or a lightly greased baking dish. Lightly spray the chicken with oil spray.
Bake the Chicken: Bake in the preheated oven for 20-25 minutes or until the chicken is cooked through and golden brown.
Step 4: Combine and Serve
Coat with Sauce: Once the chicken is baked, pour the orange sauce over the chicken pieces, ensuring they are well-coated.
Serve: Serve the Weight Watchers orange chicken hot with steamed vegetables or a side of brown rice, if desired.
Tips for Keeping Points Low
Oil Spray: Use a light mist of oil spray instead of a heavy drizzle to reduce added fat and calories.
Lean Protein: Use boneless, skinless chicken breast to keep the points low.
Natural Sweeteners: Opt for honey instead of brown sugar to reduce refined sugar intake. However, keep in mind the points for honey are similar to brown sugar.
Portion Control: Divide the recipe into four servings to keep each portion within a reasonable point range.
Total Points Calculation
Chicken Marinade: 3 points
Orange Chicken Sauce: 12 points
Baking: 3 points
Total for the entire recipe: 18 points
Servings: 4 (Each serving: 4-5 points, depending on portion size and specific ingredients used)
Enjoy this tangy, sweet, and savory Weight Watchers orange chicken recipe!