Karl’s Noom Friendly Orange Chicken Stir Fry

Wife Jan is on the Noom program and is constantly scanning for recipes I can make that fit both Noom’s parameters and our personal tastes. Her most recent request was for orange chicken. I did not think much of the recipe she sent me, so I went looking for something better. Many of the recipes I found were “healthy” only in the sense that they replaced white sugar with honey or brown sugar— both of which are very much Noom “red foods.” I finally found a recipe that was close to what I wanted and adapted it to be more Noom-y.

Karl’s Noom Friendly Orange Chicken Stir Fry

Karl’s Noom Friendly Orange Chicken Stir Fry

The first major change was to replace the brown sugar with monkfruit syrup. This Asian fruit provides sweetness, but has a distinctly odd—but not unpleasant—umami flavor. I personally would not use it to sweeten my tea, but the strong flavors of the soy sauces will mask any unusual taste. On the plus side, it has no calories and a glycemic index value of zero. I made the dish even more Noom-y, by increasing the amount and variety of vegetables in the stir fry.

Karl’s Noom Friendly Orange Chicken Stir Fry

Ingredients

½ lb. chicken thighs

Marinade

1 Tbs. fresh orange juice
½ Tbs. light soy sauce
½ Tbs. dark soy sauce
½ tsp. black pepper
1 tsp. garlic, crushed
1 tsp. ginger, grated
½ Tbs. cornstarch
Pinch Kosher salt

Orange Sauce

½ cup fresh orange juice
½ Tbs. light soy sauce
½ Tbs. dark soy sauce
2 Tbs. rice vinegar
1½ Tbs. chili garlic sauce
2 tsp. cornstarch
2 tsp. orange zest
3 garlic cloves, minced
1 tsp. ginger, grated
½ tsp. Basque Pepper or red chili flakes
16 drops Monkfruit syrup, to taste
Salt to taste

Stir fry

2 Tbs. peanut oil, separate uses
2 Shanghai bok choy, chopped
½ red bell pepper, cut in small bars
½ yellow bell pepper, cut in small bars

½ Tbs. white sesame seeds
1 green onion, sliced thinly

1 cup cooked rice (brown or Jasmine), to serve

Directions

1. Remove any excess fat and cut the chicken thighs into bite-size pieces

2. Combine the marinade ingredients—orange juice, soy sauces, pepper, garlic, ginger, and cornstarch—in a medium-size bowl.

3. Stir in the chicken pieces and marinate the chicken for at least 10 minutes.

Tip: Marinating for an hour or two is better.

4. Combine the Sauce ingredients—orange juice, soy sauces, vinegar, chili garlic sauce, cornstarch, orange zest, garlic, ginger, red chili flakes, monk fruit, and salt.

Note: When I went to my spice cabinet I found that I was out of standard “red chili flakes,” so I made do with the closest thing I had which was

5. Whisk the sauce together and set it aside to meld.

6. Prepare and set aside all of the vegetables.

Tip: Cut the stems of the bok choy into one inch pieces and shred the leaves into half inch wide strips. Cut the bell peppers into 1½ inch x ¼ inch bars.

Note: Whenever you are doing a stir fry you should have all of your ingredients prepared and ready to toss into the pan before you start. In the middle of a quick stir fry you do not have time to cut up that last vegetable while everything else is overcooking.

7. Add one tablespoon of peanut oil to a large sauté pan and heat it over a medium high heat.

8. Once the oil is shimmering, add the marinated chicken pieces to the pan and spread them out into a single layer.

Tip: Scrape any excess marinade into the bowl with the orange sauce.

9. Sear the chicken for 2-3 minutes and then flip the pieces over to sear the second side for another 2-3 minutes.

Tip: It is not vital that the chicken pieces be cooked all the way through at this time, as you will be adding it back to the pan for a final cooking.

10. Remove the chicken to a bowl and add the second tablespoon of oil to the pan.

11. When the oil has heated, add the bok choy stems to the pan and spread them into a single layer.

12. Let the stems cook for 2 minutes—undisturbed—and then add the bell peppers to the pan.

13.  Stir fry the vegetables for 3-4 minutes, until the vegetables are almost cooked through.

14. Add the bok choy leaves and the chicken pieces to the pan.

15. Stir fry the ingredients for another minute—to wilt the bok choy leaves and to finish cooking the chicken.

16. Stir in the orange sauce and cook until the sauce has thickened, about another 1-2 minutes.

17. Transfer the stir fry to a serving bowl and garnish with the green onions and sesame seeds.

18. Serve the orange chicken over rice.

1 Comment

Filed under Chicken, Main Dishes

One response to “Karl’s Noom Friendly Orange Chicken Stir Fry

  1. Pingback: Karl’s Noom Friendly Orange Chicken Stir Fry — Jabberwocky Stew | My Meals are on Wheels

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