Keto Orange Chicken

Name: Keto Orange Chicken
Prep time: 20 min
Cook time: 20 min
Total time: 40 min
Yield: 3
Cuisine: keto
Ingredients: Chicken broth; Orange Juice Raw; Sauce Soy; Liquid Stevia; Crushed Red Pepper Flakes; Sesame seeds; Paleo Baking Flour; Butter, unsalted; Chicken Breast Boneless Skinless Raw; Salt; Black pepper; Onion powder; Garlic powder; Ginger, ground; Avocado oil; Raw egg, white

131 ratings

Prepare Time 20 minutes

Cook Time 20 minutes

Say goodbye to over-fried, mystery-cut chicken pieces cooked in unhealthy oils and coated in sugar-loaded sauces. This Keto version of orange chicken makes the homemade style look way more appetizing than takeout. Juicy white meat chicken is battered in a one-ingredient, zero-carb frying batter. Then, it’s fried in Keto avocado oil and tossed in an orange sauce that is perfectly sweet and made with natural flavors. You only need liquid stevia to sweeten your Keto orange sauce, which doesn’t add any net carbs to your meal. You can eat the Keto orange chicken with your favorite Carb Manager side dish, or you can store the chicken in meal prep containers or Tupperware for use throughout the week. For a complete meal, you can follow the Carb Manager Orange Chicken Fried Rice Bowls recipe. Keto orange chicken tastes great with cauliflower rice, mixed grilled vegetables, or over shirataki noodles. ### Are Oranges Keto-Friendly? To make the Keto orange chicken sauce, you only need a little bit of fresh-squeezed orange juice. While oranges are healthy with lots of fiber, the fiber and natural sugar add up to about 12 grams of carbohydrates in one small orange. On the Keto diet, that’s just too much for a snack-sized food without any fat included. However, you can use orange juice to flavor or marinate foods! One fluid ounce of fresh orange juice only has about 3 grams of carbs. ### How Come I Only Need Egg To Fry Chicken? The one-ingredient frying batter is made with a single egg white, nothing more and nothing less. When you whip an egg white, the white becomes filled with air bubbles. It’s the air bubbles that do the magic for you. Not only is the egg white now the perfect texture for sticking to foods without dripping off, but it can also fry extremely fast when it hits hot frying oil. The air bubbles remain intact during frying, which results in a “light as air”, crispy coating on your fried food. Jessica L.

How to make Keto Orange Chicken

Make the sauce first so it has time to cool and thicken for later. In a small pot, combine chicken broth, orange juice, soy sauce, liquid stevia, red pepper flakes, and sesame seeds. Heat the pot over medium heat until it is hot enough to simmer. Then, remove a ¼ cup of liquid and whisk the paleo flour into the removed liquid until the flour dissolves. Slowly pour the thickened liquid back into the pot as you stir the sauce.
Stir the pot over the heat until you see it begin to reduce and thicken. Then, add the butter to the pot. Continually stir more as the butter melts and a thickened, buttery sauce develops. When the orange sauce can coat the back of a spoon then the sauce is done. Set the pot aside to cool for later on.
Pat the chicken dry with a paper towel and cut it into one or two-bite pieces about 2x1 ½ -inches big. If you can purchase chicken breast that has already been cut into chicken tender strips, it will be even easier for you to measure and cut them. Toss the chicken pieces into a bowl and season them with salt, pepper, onion powder, garlic powder, and ginger powder. Set the bowl of chicken aside as you begin to heat the avocado oil in a wok or non-stick frying pan. Add enough avocado oil to the pan until it’s about 2-inches deeps (this may be more than what’s listed in the ingredients, which you won’t consume).
Heat the avocado oil in your wok or pan over medium-high heat until it’s hot enough for frying. While the oil is heating, quickly crack the egg white into a stand mixer with a whip attachment. Whip the egg whites on high speed until you have medium-stiff peaks - this should only take a few minutes. The oil should be ready for frying and the egg whites will be whipped at about the same time. Use a spatula to add whipped egg white to the bowl of chicken pieces, and gently fold the chicken over in the egg whites until they’re coated in them (like a frying batter).
One by one, use a pair of tongs to drop the battered chicken pieces in the hot avocado oil. Let the chicken fry on one side for 2-3 minutes or until they’re golden on that side. Flip the chicken over in the oil and continue frying. Once the chicken is golden on all sides, you can continue flipping in 30-second increments until you have darker golden, crispy fried chicken. Fry all the chicken and transfer the cooked pieces to a plate lined with a paper towel to drain.
After the chicken has drained and cooled enough to handle, transfer all the fried chicken to a larger, clean mixing bowl. Pour the thickened orange sauce from Step 1 over the chicken in the bowl. Gently fold the chicken over until it’s all coated in sticky orange sauce. At your discretion, you can add more flavor to the chicken by adding chopped green onion, extra sesame seeds, or zested orange rind. Store finished orange chicken that is completely cooled in an airtight container in your refrigerator for up to 5 days.

Ingredients of Keto Orange Chicken

Ingredient	Quantity
1. Chicken broth	undefined
2. Orange Juice Raw	undefined
3. Sauce Soy	undefined
4. Liquid Stevia	undefined
5. Crushed Red Pepper Flakes	undefined
6. Sesame seeds	undefined
7. Paleo Baking Flour	undefined
8. Butter, unsalted	undefined
9. Chicken Breast Boneless Skinless Raw	undefined
10. Salt	undefined
11. Black pepper	undefined
12. Onion powder	undefined
13. Garlic powder	undefined
14. Ginger, ground	undefined
15. Avocado oil	undefined
16. Raw egg, white	undefined

Keto Orange Chicken nutrients

caloriesKCal: 305.536 caloriesKJ: 1278.364 totalCarbs: 2.269 diabetesCarbsADA: 2.269 netCarbs: 1.942 diabetesCarbs: 1.942 fiber: 0.326 starch: 0.315 sugar: 1.122 addedSugar: 0.012 sugarAlcohols: 0.001 protein: 25.611 fat: 21.915 transFat: 0.162 monousatFat: 11.87 polyunsatFat: 2.714 omega3Fat: 0.14 omega6Fat: 2.132 saturatedFat: 4.805 cholesterol: 83.139 vitaminA: 70.853 vitaminC: 5.214 vitaminD: 0.082 vitaminE: 2.053 vitaminK: 12.959 vitaminB1: 0.101 vitaminB2: 0.213 vitaminB3: 9.18 vitaminB5: 0.045 vitaminB6: 0.879 vitaminB12: 0.273 potassium: 464.666 magnesium: 35.934 calcium: 13.903 iron: 0.651 zinc: 0.887 copper: 0.08 phosphorus: 251.082 sodium: 517.716 selenium: 33.12 folate: 14.752 choline: 3.725 alcohol: 0 caffeine: 0 gluten: 0 manganese: 0.119 conjugatedLinoleicAcid: 0.026 phyticAcid: 21.198 xylitol: 0 isomalt: 0 sorbitol: 0 maltitol: 0 lactitol: 0 erythritol: 0 pinitol: 0 inositol: 0.001 mannitol: 0

Frequently Asked Questions

Are there specific cooking oils recommended for keto recipes?

Yes, oils like olive oil, avocado oil, and coconut oil are popular choices for cooking on a keto diet due to their healthy fat profiles and low carb content.

Can I have artificial sweeteners on a keto diet?

Some artificial sweeteners like sucralose, stevia, and erythritol are considered keto-friendly as they have little to no impact on blood sugar levels.

Can I have soy products on a keto diet?

Some soy products like tofu and tempeh can be included in moderation on a keto diet. Be cautious of the carb content and choose minimally processed options.

What are some common myths about the keto diet?

Myths about keto include the idea that it's all about eating excessive amounts of fat or that it's harmful for your heart. Research and expert advice can help dispel these myths.

Is the keto diet suitable for everyone?

The keto diet may not be suitable for individuals with certain medical conditions, such as pancreatitis or liver disease. It's recommended to consult a healthcare professional before starting any new diet.