Orange Chili Chicken and Broccoli

They’re forecasting snow here in New Jersey, and in this house, that used to mean takeout, because momma and poppa don’t go NOWHERE in crap weather unless the house is caving in.  This will, in fact, be the first snow storm for us where we are breaking that tradition, because apparently, Chinese restaurants don’t know how to prepare keto friendly food that isn’t steamed ::insert protein and vegetable here:: with nothing on it.  Thanks, but I’ll just eat some paper and save my money.

Or will I?

Hazel and mommy don’t do bland food, and we don’t do hungry either, so we boldly went where — well, where we actually have gone before with a beef and haricots verts stir-fry about a week ago, — and made Chinese! …. again.  And guess what?  It was great.  AGAIN.

So BOOM!

This time was extra awesome because Uncle Michael came to eat with us!  Uncle Michael is a connoisseur of broccoli, as it has been his green veggie of choice since about 1994 when he referred to them as “little trees,” and demanded them for his birthday alongside mashed potatoes every year for the next 18 years.  Naturally, it was his illustrious presence which precipitated the decision to use it in the following recipe.

 

Orange Chili Chicken and Broccoli

Keto-Orange-Chili-Chicken-and-Broccoli
Nothin’ like a good play on the timeless classic, chicken and broccoli!

Ingredients:

  • 3 lbs frozen broccoli, thawed (you can definitely use fresh and steam it to the desired texture if you have energy like that, but I don’t because I have two children under two, one of whom decided to start, this week, telling mommy “no,” …..to EVERYTHING.)
  • 2 boneless, skinless chicken breasts, VERY thinly sliced (this is easier if you have the chicken about halfway frozen, but if not, just do your best)
  • 1/2 c coconut oil
  • 1/4 c peanut oil (or ghee)
  • 1 tbs sesame oil
  • 1-1/2 tbs orange zest
  • 2 tbs grated ginger
  • 1 tbs grated garlic clove
  • 1 tsp crushed red pepper
  • 1/3 c GF tamari
  • 1/4 c rice vinegar
  • 2 tsp stevia powder
  • 1 tbs xylitol*
  • 3 c chicken stock
  • 1 bunch of scallions, green parts only, chopped

Method:

  1. Put the coconut oil in a large sauce pan over medium high heat.  Once the oil is very hot, add all the cracked red pepper, grated ginger, garlic, and orange zest. Let it sizzle for about a minute, then add the tamari, vinegar, xylitol, stevia, and chicken stock.  Bring it up to a boil and let it reduce by 2/3-3/4 (So you should have a scant cup or even a little less at the end.  Think maybe 15-30 minutes depending on the size of the pan and the resulting depth of the liquid.).  I like to add more salt to finish it, but you make the call.  I didn’t include extra salt in the nutrition label, I just love salt.
  2. Heat about 1 tbs of peanut oil in a big wok or skillet over high heat. Toss in half of the sliced chicken, salt, and stir fry until cooked through.  (Don’t worry about browning in this case because cooking the chicken too long will give you a really nasty version of jerky.  Blech!) Dump it into a large, heat proof bowl.  Toss the remaining chicken in there with another tablespoon of peanut oil and repeat.
  3. Now, using another tbs of that trusty peanut oil, do what you did with the chicken to half the broccoli.  Saute it until it’s hot and has little crisp pieces, throw it into the bowl with the chicken, and then repeat with the other half.
  4. Make sure everything is hot, then pour the reduced sauce over the chicken and broccoli.  Toss, and finish with scallions.

 

*Most places I look Xylitol doesn’t count as carbs.  Why?  Well, from what I gather, it contains sugar alcohols which are released through your tinkle.  If you really don’t want to use it, use an additional tsp of stevia powder.  I use it in my recipes, and so far my husband and I haven’t been kicked out of ketosis by doing so, but as with all things, everyone is different.  Just be aware, I’m not including Xylitol in my final macros because I feel like it would make the information a little bit misleading, since some of the carbs in the final count wouldn’t have a glycemic impact.

Nutrition-Facts-Orange-Chili-Chicken-and-Broccoli
Macros

Appx. 45 minutes

Yield 6 servings

 

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