What to Eat: Slow Carb Orange Chicken

Every once in a while I get mailings from a local grocery store with coupons and recipes. I got one a while ago with a recipe for Orange Chicken that I had saved for later. Back then, I wasn’t doing 4HB. One day I was cleaning my desk and found the recipe and suddenly I was craving Chinese food. I was sad because the ingredients were not 4HB friendly.

Then I realized I can make them 4HB friendly.

Today, I offer my slow carb version of Orange Chicken.

orange chicken 4hb recipe

Orange Chicken 4HB Style

The ingredients are for one portion. From my research, I gather that the bean sprouts are legumes. Which means that this recipe is good for a whole meal!

Ingredients

  • 1 chicken breast
  • half of each green and yellow summer squash, sliced (that’s what I had in the house. You can use any veggies you want)
  • one or two stalks of celery, chopped
  • one to three green onions, chopped
  • a cup or two of mung bean sprouts (optoinal – not paleo-friendly)
  • one egg
  • 1 tbsp minced garlic
  • 1/2 tbsp minced ginger
  • 1/2 tbsp crushed red pepper (adjust to your spice tolerance)
  • 1/2 tsp orange zest
  • enough EVOO to cook with
  • 1 tbsp soy sauce

Directions

  1. In a tad of EVOO, cook the garlic, ginger, and red pepper until the oil is hot.
  2. Stir fry chicken in the oil until cooked (not too done though).
  3. Add the summer squash and celery and cook until they start to get tender.
  4. Add green onions and orange zest to the mix.
  5. Make a hole in the center of the pan and drop in the egg. With your spatula, begin to scramble the egg as it cooks. After it’s mostly cooked, mix it in with the rest of the ingredients.
  6. Put the chicken and veg in a bowl to the side, and squirt in some soy sauce to pick up the flavor in the empty pan.
  7. Toss the bean sprouts and the soy sauce together. Cook until warm (don’t want to let them get too tender).
  8. Add your beans to a plate, and top with the chicken and veggies.

Some tips
To mince my garlic and ginger, I use a food processor. I chop them up very roughly and then buzz them with the processor. It could just be in my head, but it seems to open up and blend the flavors more.

If you don’t have an orange zester, it’s easy enough to use a steak knife and sort of drag the blade across the orange. You’ll see tiny pieces of zest sticking to the knife. That’s what goes into the pan. You’ll notice that with the zest you still get the flavor of the orange without the sugar in the juice that’s usually used in an already sugary sauce.

Buen provecho!
-j

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Comments

  1. Hi Jason,

    Just wanted to drop you a line to let you know I think this is a great recipe. The optional parts means it’s not strictly slow carb, but it’s definitely a worthy substitute when the real Chinese food is not allowed. ;)

    I’ve reposted the recipe on my site and threw in a link back to yours. Hope that’s ok!

    Cheers,
    Shaun

  2. I was under the assumption that soy sauce isn’t allowed for the slow carb. Example would be in his 4-hour chef book he makes a reference to using tamari instead of soy sauce. Thoughts?

    • Sure – I did a bunch of research for my “longest slow-carb food list ever” post. I can’t remember where I pulled soy sauce from (it’s not in The 4-Hour Body), but I found it just now in the short slow-carb cookbook TF put out. So small amounts of soy sauce is approved, but tamari is fine as well. When I can find them, I’m going to start using coconut aminos instead of soy sauce, for what it’s worth (although we don’t even use much soy sauce at home, even in our stir fries).

      Thanks for the question, Peter!
      -jason

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