Orange Chicken Stir-Fry with Crispy Garlic Dressing

The humble chickpea steals the show in this stellar chicken stir-fry. Give your 'peas a crispy, spicy coating in your skillet then sprinkle them liberally over your finished dish for a fiery contrast to this fresh meal.
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Orange Chicken Stir-Fry with Crispy Garlic Dressing image

COST FOR RECIPE: $10.81
COST PER PLATE: $2.70

  • Duration
  • Prep Time
  • 4Servings

Ingredients

  • 2/3 cup brown rice
  • 1 tbsp olive oil, divided
  • 7 1/2 oz BPA-free canned chickpeas, drained, rinsed and dried
  • 1/4 tsp sea salt
  • Pinch ground cayenne pepper
  • 1 bunch broccoli, trimmed
  • 4 cloves garlic, thinly sliced
  • 1 tbsp rice wine or apple cider vinegar
  • 16 oz boneless, skinless chicken breasts, cut into 1-inch cubes
  • 1 zucchini, thinly sliced lengthwise
  • 1 tbsp reduced-sodium soy sauce or tamari
  • 1 tsp ground ginger
  • 1 orange, peeled, segmented and cut into 1/2-inch cubes
  • 2 green onions, sliced

Preparation

  1. Cook rice according to package directions.
  2. In a large skillet, heat 1 tsp oil on medium. Add chickpeas and cook, shaking pan occasionally, until golden, about 15 minutes. Season with salt and cayenne. Transfer to a bowl and cover to keep warm.
  3. Meanwhile, in a steamer basket set over a pot of gently simmering water, cook broccoli until tender-crisp, 3 to 5 minutes.
  4. Meanwhile, prepare dressing: In a small saucepan, heat 1 tsp oil on medium. Add garlic and sauté, stirring occasionally, until fragrant, crisp and golden, 3 to 4 minutes. Transfer to a small bowl and add vinegar. Set aside.
  5. In a clean skillet, heat remaining 1 tsp oil on medium. Add chicken and sauté for 5 minutes. Reduce heat to medium-low and add zucchini, soy sauce and ginger. Sauté until chicken is cooked through and zucchini is tender, 5 to 7 more minutes. Stir in broccoli, orange, onions and dressing and heat through. Serve over rice and top with chickpeas.

Nutrition Information

  • Serving Size: 8 oz chicken mixture, 1/2 c rice, 1 1/2 oz chickpeas
  • Calories: 371
  • Carbohydrate Content: 43 g
  • Cholesterol Content: 66 mg
  • Fat Content: 6 g
  • Fiber Content: 6 g
  • Protein Content: 37 g
  • Saturated Fat Content: 1 g
  • Sodium Content: 484 mg
  • Sugar Content: 5 g
  • Trans Fat Content: 1 g