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Low Fat Orange Chicken Meal Prep - Bright, Fresh, and Weeknight Friendly

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Prep Time 15 minutes
Cook Time 20 minutes
Total Time 35 minutes
Servings: 4 servings
Ingredients Method

Ingredients
  

  • For the chicken:
  • 1.5 pounds boneless, skinless chicken breast, cut into 1-inch pieces
  • 1 tablespoon cornstarch
  • 1 tablespoon low-sodium soy sauce
  • 1 tablespoon fresh orange juice (from the oranges below)
  • 1 tablespoon olive oil or avocado oil
  • 1/2 teaspoon garlic powder
  • 1/4 teaspoon black pepper
  • 1/4 teaspoon kosher salt (optional, adjust to taste)
  • For the orange sauce:
  • 3/4 cup fresh orange juice (about 2 large oranges)
  • 1 tablespoon orange zest (zest before juicing)
  • 2 tablespoons low-sodium soy sauce or tamari
  • 2 tablespoons rice vinegar (or apple cider vinegar)
  • 2 tablespoons honey or maple syrup
  • 1 tablespoon tomato paste (for color and depth)
  • 2 cloves garlic, minced
  • 1 teaspoon fresh ginger, grated (or 1/4 teaspoon ground ginger)
  • 1/4 to 1/2 teaspoon red pepper flakes (optional, for heat)
  • 2 teaspoons cornstarch whisked with 2 tablespoons cold water
  • For serving (meal prep bowls):
  • 3 cups cooked brown rice or cauliflower rice
  • 3 cups steamed broccoli or mixed stir-fry vegetables
  • Sliced green onions and sesame seeds for garnish (optional)

Method
 

  1. Prep the chicken: In a bowl, toss chicken pieces with 1 tablespoon cornstarch, 1 tablespoon soy sauce, 1 tablespoon orange juice, garlic powder, pepper, and salt. Let it sit while you make the sauce components, 10 minutes.
  2. Make the sauce base: In a small bowl or measuring cup, whisk orange juice, orange zest, soy sauce, rice vinegar, honey, tomato paste, garlic, ginger, and red pepper flakes. In a separate cup, mix 2 teaspoons cornstarch with 2 tablespoons cold water to form a slurry. Set both aside.
  3. Sear the chicken: Heat oil in a large nonstick skillet over medium-high. Add chicken in an even layer. Cook 4–6 minutes, stirring once or twice, until lightly browned and cooked through. Do not overcrowd; work in two batches if needed.
  4. Simmer with sauce: Reduce heat to medium. Pour the orange sauce base into the skillet. Stir and let it bubble for 1–2 minutes.
  5. Thicken the sauce: Give the cornstarch slurry a quick stir, then drizzle it into the pan while stirring. Cook another 1–2 minutes until the sauce turns glossy and clings to the chicken. If it gets too thick, splash in a tablespoon of water. Taste and adjust salt, vinegar, or honey as needed.
  6. Cook the sides: While the sauce thickens, steam broccoli and reheat or cook rice. For extra flavor with minimal fat, squeeze a little lemon over the broccoli and add a pinch of salt.
  7. Assemble meal prep bowls: Divide rice and veggies among 4 containers. Top with orange chicken and spoon any extra sauce over the rice. Garnish with green onions and sesame seeds if you like.