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Healthy Meal of the Week 12 With Healthy Leftover Idea

Healthy food of the week: Orange chicken, brown rice and broccoli

Leftover idea: Orange Chicken Bowl

A couple of years ago I got hooked on Panda Express and started trying Asian cuisine from time to time. I have to admit that my favorite meal is the orange chicken with beef and broccoli along with brown rice. These two are among the healthiest options available at Panda Express, and for those of you who get Chinese food every now and then, I’m sure both of these options are probably offered at your places.

The funny thing is that making orange chicken at home is not difficult if you can find the ingredients at your local supermarket. I went to my neighborhood Vons after work to look for the ingredients to make an orange sauce that I found on the internet that uses maple syrup, orange zest, coconut aminos, and a few other items. However, since they didn’t sell orange zest, the attendant directed me to an aisle with Asian spices. To my surprise, I found quite a few bottles of orange sauce made by different companies, one even by Panda Express which I really wanted to try but opted for a gluten free option instead. We’ll see how it goes.

You’ll find that when you combine orange chicken with brown rice and broccoli, you’ll have a healthy, easy-to-carry meal for lunch the next day.

Another interesting idea I’m trying today is a packet of “Ready Rice”. This particular brand I bought for Uncle Ben’s is natural brown rice that cooks in the microwave in 90 seconds. I know my parents use this option not only to save time, but because the rice is cooked in its own container, cleanup is simply throwing the bag away when it’s empty. No scrubbing, no washing, no dishes to do. We’ll see how this compares to regular brown rice. The only downside to this rice is that a package that equals two cups of rice costs $2.29, which is quite high when you compare it to buying regular bagged rice.

Necessary equipment

– pan/pan for cooking chicken

– pot for the broccoli

– microwave for prepared rice

Ingredients

(6 servings)

– 2 pounds of boneless chicken breasts

– 1 bag of frozen broccoli (or fresh if you prefer)

– 1 bottle of orange sauce

– 1 bag of brown rice

seasonings salt, pepper, garlic powder and 1 tablespoon of butter

For the leftover orange chicken bowls:

– Plastic travel container

Indications

1. The first and most important component of this meal is the chicken. It’s also the part that takes the longest to prepare, so let’s tackle that first. You can choose to cut the chicken into small pieces beforehand, which will save you cooking time, but it can be more difficult to turn each individual piece every 3-4 minutes of cooking time. I chose to cook the boneless chicken breast whole and then cut it into pieces. I made a long slice on the chicken to help it cook faster, but this allowed me to flip the piece easily. Don’t forget to add any seasonings you want to include. Seasoned salt, pepper, garlic powder and a little oregano were used for this example.

2) While the chicken is almost done, you can boil the water to use for the broccoli pieces. If desired, add a tablespoon of butter and a pinch of seasoned salt for flavor. When the water is boiling, add the broccoli and let it boil for 8-10 minutes.

3) When the chicken is almost done, remove it from the pan and cut it into small pieces. Once you have all the chicken cut and diced, return it to the pan and add the orange sauce. Start with a small amount of sauce as it will be easier to add more later if needed. Stir the sauce into the chicken pieces while keeping the heat on medium/low. Once you have the desired amount of sauce with the chicken pieces, let the mixture cook/simmer for another 8-10 minutes, stirring occasionally.

4) Last but not least, for the Ready Rice bag all you have to do is open the side and pull the corner back 2 inches. You don’t even need to add water. Simply place the bag in the center of the microwave and cook on high for 90 seconds. As surprising as it sounds, the rice came out tasting perfect, neither too dry nor too wet.

5) Serve an adequate portion of rice, broccoli and orange chicken. If there is any sauce left in the pan, you may want to pour a couple of tablespoons over the chicken or rice, depending on your preference and how flavorful you like your food. Enjoy!

Leftover food idea: Since you have all the ingredients to make a wonderful tasting orange chicken bowl, let’s do it. What makes this meal so great for lunch is that everything is simply thrown into a plastic travel container, so there’s literally nothing extra you have to do other than pop it in the microwave at work if he wishes So throw in a spoonful of rice along with some broccoli, add some orange glazed chicken and even an extra spoonful of salsa on top, cover and refrigerate until tomorrow.

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