Orange Chicken & Broccoli Skillet

• porsiyonlar: 6 servings
• toplam süre: 1 hour 10 minutes

Malzemeler

1 tablespoon canola oil

6 (6-ounce) bone-in, skin-on chicken thighs, patted dry

1⅛ teaspoons salt

1 tablespoon grated orange zest

¾ cup orange juice

2 tablespoons reduced-sodium soy sauce

2 teaspoons sugar

2 teaspoons finely chopped fresh ginger

1½ teaspoons cornstarch, divided

¼ teaspoon ground pepper

2 (8.8-ounce) packages precooked microwaveable brown rice

6 cups fresh broccoli florets

¼ cup thinly sliced scallions

1 tablespoon toasted sesame seeds

Yöntemler

Preheat oven to 350°F. Heat 1 tablespoon oil in a large ovenproof skillet over medium-high heat. Season chicken with ¼ teaspoon salt. Arrange the chicken in the skillet skin-side down; cook, undisturbed, until the skin is golden brown and crisp, 8 to 10 minutes. Transfer the chicken, skin-side up, to a large plate. Remove the skillet from the heat; reserve 1 tablespoon of the drippings in the skillet (discard remaining drippings).

Meanwhile, whisk 1 tablespoon orange zest, ¾ cup orange juice, 2 tablespoons soy sauce, 2 teaspoons sugar, 2 teaspoons ginger, 1 teaspoon cornstarch, ½ teaspoon salt and ¼ teaspoon pepper in a medium bowl until combined. Pour ½ cup of the mixture into a small saucepan.

Add the remaining ½ teaspoon cornstarch and ¼ teaspoon salt to the orange juice mixture in the bowl. To the reserved drippings in the skillet, add 2 packages rice, 6 cups broccoli and the orange juice mixture from the bowl; stir until well combined. Nestle the chicken, skin-side up, into the broccoli mixture.

Bake until the broccoli is tender, the sauce has thickened slightly, and an instant-read thermometer inserted into the thickest portion of chicken registers at least 165°F, 40 to 50 minutes.

Meanwhile, bring the reserved orange juice mixture in the saucepan to a lively simmer; cook, stirring occasionally, until the sauce thickens and coats the back of a spoon, about 5 minutes. Spoon the sauce over the chicken. Sprinkle with ¼ cup scallions and 1 tablespoon sesame seeds.

Notlar

This protein-packed orange chicken and broccoli skillet casserole is a vibrant dish that combines the sweet and zesty flavor of oranges with the savory richness of chicken thighs. Baked together with fresh, crisp broccoli and hearty brown rice, it’s a complete meal that’s both nutritious and easy to clean up.

This Orange Chicken & Broccoli Skillet will be your go-to homemade version of a takeout classic. Featuring crispy chicken in a delightfully sweet orange sauce with crisp-tender broccoli, it’s a flavor-packed meal that also packs a punch of fiber from broccoli and brown rice. Using bone-in thighs ensures the chicken flavor is bold and that the chicken, thanks to the extra fat from the thighs, will be moist and tender after baking. Read on for our expert tips, including how to get a thick and luscious sauce.

Tips from the EatingWell Test Kitchen

These are the key tips we learned while developing and testing this recipe in our Test Kitchen to make sure it works, tastes great and is good for you too!

The cornstarch is used to thicken the sauce. As the chicken continues to bake and the skin crisps, the cornstarch dries out and helps keep the orange sauce on the chicken.

Once you add the chicken to the skillet, avoid turning it. Let the chicken cook over medium-high heat for 8 to 10 minutes, until the skin easily releases from the pan.

You can use boneless, skinless chicken thighs instead of bone-in thighs, and you can add chili crisp on top for heat.

If you don’t have a large enough skillet, cook the chicken in batches and then bake the mixture in a 9-by-13-inch casserole dish.

Nutrition Notes

Chicken thighs are an excellent choice for this recipe because they tend to stay juicy, even with high-heat cooking. Chicken thighs also have more iron than chicken breasts, which could be great for your energy levels.

Orange zest and juice are the stars of the sauce in this recipe. Using both the zest and juice is a great way to use the entire orange, intensifying the dish’s flavor. The zest also contributes small amounts of vitamins C and A, which boost your immune system.

Brown rice is an excellent grain choice if you’re looking to bump up your fiber intake. Adding more fiber to your diet can help keep your digestive system regular.

Broccoli does some heavy lifting as the main veggie in this recipe. Broccoli not only contributes more fiber to the dish, it also adds phosphorus and calcium for a bone-health benefit.

Nutrition Profile:

Mediterranean Diet Nut-Free Dairy-FreeHigh-Protein Egg-Free

🌾 Gluten-Free Adaptation Guide

1. Swap the soy sauce

• Use gluten-free tamari or coconut aminos instead of regular soy sauce. Both offer that savory umami kick without the wheat.

2. Check the precooked brown rice

• Most plain microwaveable brown rice is gluten-free, but double-check the label to ensure there are no added sauces or flavorings that contain gluten.

3. Cornstarch is safe

• Good news: cornstarch is naturally gluten-free. Just make sure it’s processed in a gluten-free facility if you’re cooking for someone with celiac disease.

4. Watch for hidden gluten in seasonings

• Fresh ginger, orange juice, zest, and scallions are all naturally gluten-free. Just confirm that any pre-packaged spices or sesame seeds don’t have cross-contamination warnings.

✅ Optional Enhancements

• If you want to add heat, chili crisp is a great topping—but check the label for gluten-containing soy or wheat oil bases.

• Serve with a side of gluten-free spring rolls or a crisp salad with a tamari-based dressing for a full takeout-style experience.