Leah Lunch: Easy Orange Chicken with Cranberry Couscous

Today's Leah Lunch was one of the top rated dishes yet!
It contains simple ingredients that are packed with nutrition and are typical to most households.


Serves: 4 people, prep time: less than 10 minutes, cook time: 40-60 minutes.

Nutritional benefits of this meal:

• The couscous is a good source of protein and a good source of fiber.  
• At 8g of protein per serving it is a great option for vegetarians. It has more protein per calorie than peanut butter and many other grain options. 
• Contains 2g of fiber per serving, this is a lower amount of iron per calorie than many other grain options that I have talked about in the past.  
• It does contain gluten. A good substitute for couscous is quinoa which is gluten free.
• The chicken breast is a good source of iron and protein. It is low in fat and sodium.
• It is a naturally gluten free food.
• The OJ that I bought is enriched with vitamin D.
• Many people do not get enough vitamin D because the primary source is the sun but if we use sunscreen we block vitamin D from being able to enter our skin.
• There are very few food sources of vitamin D. Examples are milk, yogurt, and mushrooms.
• OJ and vitamin C typically go hand in hand but not in this dish. By heating the orange juice we will lose most of the vitamin C, which breaks down upon heating.
• You will have to check the ingredients list to make sure that it is gluten free.
• Dried fruit is naturally fat free. Even though it is high in sugar, it is a better option than most other sweets and snacks.  
• Carrots are high in vitamin A, which doesn't break down during cooking. 

Ingredients:

• 2 large Chicken breast, cubed
• 4 cups orange juice, Tropicana 50% reduced sugar (Kroger has their own brand for a lot less money than Tropicana).
• This is 50 calories instead of 100 calories
• 2 teaspoons rosemary
• 1 small bag baby carrots
• Couscous
• Found in the isle with rices and pastas
• 1/2 cup dried fruit such as cranberries
• Nuts such as almonds, cashews, or peanuts. (optional)

Directions:

1. Cook the chicken cubes in a skillet using cooking spray to keep if from sticking to the pan
2. Remove the chicken from the pan and save for later
3. Add the orange juice to a large pot or skillet. Cooking time decreases if you use a larger pot with more surface area. Heat the pot on medium-high heat. Stir occasionally.
• The juice will start to reduce (the water evaporates) and will yield about 1 cup of sauce.
• This may take about 30- 40 minutes depending on the level of heat you use.
• You may be able to reduce cooking time by using condensed OJ but I have never tried it and it may contain more sugar.
• Small bubbles are ok but violent boiling is not recommended because it will burn the sugars in the OJ.
• The OJ is fully reduced when it forms a syrup-like coating around your spoon. See below.

4. Mean while cook the baby carrots in a microwave safe dish with a small amount of water until tender and fully cooked (about 6-8 minutes). Set aside for later.
5. Once you notice the OJ thickening you can slowly sprinkle a small amount of flour (like 1 teaspoon) while stirring. If you add it all at once it will clump.
6. Stir for another minute or 2 then add the chicken and carrots and continue to cook until they are reheated.
7. Add the rosemary to the chicken mixture.
8. Cook the couscous according to the directions on the box it will take less than 10 minutes, you can omit the oil or butter.
9. Add the dried cranberries and nuts to the couscous.

Other Tips:

This dish goes well with steamed broccoli or a side salad.

The above method of mixing the reducing OJ with cooked carrots makes a great side dish.

Follow the plate method when serving this dish!

(1/4th plate is the orange chicken, 1/4th plate is couscous, and 1/2 plate is veggies which includes the carrots)



Enjoy!!!