Скачать или смотреть High protein low calorie orange chicken for building muscle

High-Protein Low-Calorie Orange Chicken

Ingredients (2 servings)

Chicken
• 1 lb (16 oz) skinless chicken breast (very high protein)
• Salt & pepper
• Garlic powder

Orange Sauce (low-cal)
• ½ cup fresh orange juice (or low-sugar orange juice)
• Zest of 1 orange (adds flavor without calories)
• 1 tbsp soy sauce (low sodium)
• 1 tbsp rice vinegar
• 1 tbsp zero-cal sweetener (monk fruit or stevia)
• 1 tsp cornstarch (thickens the sauce)
• 1 tsp ginger (powder or fresh)
• 1 clove garlic, minced
• Red pepper flakes (optional)

Cooking
• Olive oil spray (or 1 tsp olive oil)

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Instructions
1. Cut chicken into bite-size pieces.
2. Season chicken with salt, pepper, and garlic powder.
3. Heat a pan on medium heat and spray lightly with oil.
4. Cook chicken until golden and fully cooked (about 6–8 minutes). Remove and set aside.
5. In the same pan, add orange juice, zest, soy sauce, vinegar, sweetener, ginger, and garlic.
6. Mix cornstarch with 1 tbsp water, then add it in.
7. Simmer 2–3 minutes until sauce thickens.
8. Add chicken back to the pan and coat evenly.
9. Cook 1 more minute and remove from heat.

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Nutrition (per serving, approx.)
• Calories: ~230–260
• Protein: ~38–40g
• Fat: ~3–4g
• Carbs: ~15–18g