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Welcome to Salu Life!

Flavor-filled, approachable dishes aimed to keep your mind, your body and our earth, healthy. 

Mary's Orange Baked Chicken

Mary's Orange Baked Chicken

Two things about this Orange Chicken:

1.     Mary is my grandmother who I give some serious kudos to on my ‘About’ page

2.     Mary and General Tso have never crossed paths. In her 93 years, my grandmother has never once tasted the battered, deep-fried and gooey orange chicken that one will find on the menu of the neighborhood Chinese restaurant. So if that is the dish you were hoping would fill your belly, I suggest calling in for some delivery.

Whenever I knew that I would be taking a trip to my grandmother’s house growing up, this was always my request to be on the menu. The original recipe truly did not need much tweaking in regards to keeping it healthy and clean. The end product is a perfectly glazed, baked piece of chicken with subtle hints of citrus and floral – making it the perfect balanced dish for the months to come. Pair it with a light green salad and my Sicilian Style Sweet Potatoes for a hearty meal.

 

 

The Break Down:

(Serving Size: 6 Chicken Breasts)

  • Whole Wheat Flour – ½ cup
  • Whole Wheat Breadcrumbs – ½ cup
  • Unsalted Butter – 1 tablespoon
  • Orange – Juice of 1, large
  • Honey – ¼ cup
  • Sweet Paprika – 1 tsp
  • Thyme – 4 sprigs
  • S&P

 

How to:

1.     Preheat oven to 375 degrees

2.     Lightly season both sides of chicken breast with salt and pepper

3.     Melt the butter in microwave or small skillet

4.     Lightly brush both sides of chicken with melted butter (or spread with back of spoon)

5.     On a large plate pour flour and breadcrumbs. Mix in 4 sprigs of thyme and paprika

6.     In a large bowl, whisk ¼ cup of honey with juice of orange

7.     Dip the chicken into dry mixture and then the honey/orange mixture

8.     Bake for 45 minutes or until cooked through

  

 

Tips & Tricks:

  • Feeling a bit lazy? Use ½ cup of Orange Juice as a substitute to squeezing your own
  • If making this meal for others, grab an extra orange at the market and cut into slices. Serve as a garnish along with a few dried sprigs of thyme – incorporating the ingredients of the dish to help creative a colorful and cohesive plate
  • If you buy an extra orange, squeeze an extra slice along a slice of baked chicken before diving in. It just gives an extra element of zest and brings a little something extra to the the bite.
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