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Orange Chicken Stir-Fry

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Orange Chicken Stir-Fry
  • Prep 10 min
  • Total 20 min
  • Ingredients 9
  • Servings 4
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Ingredients

  • 2 cups uncooked instant rice
  • 2 cups water
  • 3 tablespoons frozen (thawed) orange juice concentrate
  • 2 tablespoons low-sodium soy sauce
  • 1/2 teaspoon cornstarch
  • 1/4 teaspoon garlic powder
  • 1 lb chicken breast strips for stir-fry
  • 1 bag (1 lb) frozen broccoli, carrots and water chestnuts, thawed, drained
  • Chopped green onions, if desired

Directions

  • 1
    Cook rice in water as directed on package, omitting salt.
  • 2
    Meanwhile, in small bowl, mix orange juice concentrate, soy sauce, cornstarch and garlic powder until smooth.
  • 3
    Heat 10-inch nonstick skillet over medium-high heat. Add chicken; cook 5 to 8 minutes, stirring frequently, until chicken is no longer pink in center.
  • 4
    Stir in juice concentrate mixture and vegetables. Reduce heat to medium; cover and cook 6 to 8 minutes, stirring occasionally, until vegetables are crisp-tender. Serve over rice. Garnish with onions.

Expert Tips

  • tip 1
    To quickly thaw frozen vegetables, place them in a colander or strainer and rinse with warm water until thawed. Drain very well.

Nutrition Information

390 Calories, 5g Total Fat, 32g Protein, 55g Total Carbohydrate, 7g Sugars

Nutrition Facts

Serving Size: 1 Serving
Calories
390
Calories from Fat
45
Total Fat
5g
7%
Saturated Fat
1g
6%
Trans Fat
0g
Cholesterol
70mg
23%
Sodium
340mg
14%
Potassium
530mg
15%
Total Carbohydrate
55g
18%
Dietary Fiber
4g
16%
Sugars
7g
Protein
32g
% Daily Value*:
Vitamin A
25%
25%
Vitamin C
45%
45%
Calcium
6%
6%
Iron
30%
30%
Exchanges:
2 1/2 Starch; 0 Fruit; 1 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 1 Vegetable; 3 Very Lean Meat; 0 Lean Meat; 0 High-Fat Meat; 0 Fat;
Carbohydrate Choice
3 1/2
*Percent Daily Values are based on a 2,000 calorie diet.
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