Sesame-Orange Chicken

Health score
30%
Sesame-Orange Chicken
45 min.
4
621kcal

Suggestions

Ingredients

  • cup breadcrumbs 
  • Tbsp butter melted
  • 0.5 teaspoon kosher salt 
  •  navel oranges 
  • 0.5 cup orange marmalade 
  • Tbsp vegetable oil; peanut oil preferred 
  • teaspoon pepper flakes red
  • teaspoon asian sesame oil 
  • 0.5 cup sesame seed 
  • 24 oz chicken breast halves boneless skinless
  • Tbsp soya sauce 

Equipment

  • bowl
  • frying pan
  • oven
  • roasting pan
  • aluminum foil
  • wax paper
  • meat tenderizer
  • microplane

Directions

  1. Heat a small skillet on medium high heat.
  2. Add the sesame seeds. Toast sesame seeds until fragrant and lightly browned. Do not turn your back on the seeds while cooking, they can easily and quickly burn. Stir often to keep them from burning. You may hear them pop, and some of them may hop out of the pan while cooking. When lightly browned remove from heat and set aside.2
  3. Mix melted butter in with the bread crumbs.
  4. Heat a large skillet on a medium high, add the bread crumbs, stir often until the bread crumbs get toasty brown.
  5. Remove from heat, let cool. 3
  6. Heat the oven to 400°F. Line a roasting pan with foil. Put a flat baking rack on the lined roasting pan.4 Use a meat pounder to lightly pound the chicken breasts between two pieces of wax paper to even out the thickness of the breasts.5 Use a microplane grater to grate the zest from the orange.
  7. Place the zest in a large bowl.
  8. Cut 4 thin round slices from the center of the orange to use with this recipe. Save the rest of the orange for snacking.6
  9. Add to the large bowl with the zest, the marmalade, soy sauce, sesame oil, peanut oil, red pepper flakes and salt.
  10. Mix well.
  11. Add the chicken to the sauce, coating every piece. You can at this point make ahead by 24 hours and let the chicken marinate, or you can go ahead with the recipe. 7 In a large, shallow dish, mix together the toasted sesame seeds and bread crumbs. Working with the chicken one piece at a time, dredge the chicken in the coating, pressing down on the crumbs to make sure they adhere well.
  12. Transfer to the backing rack on the lined roasting pan. Dip the orange slices in the leftover marmalade mix and set on the rack.8 Cook at 400°F until the chicken has an internal temperature of 160°F, about 20 minutes.
  13. Serve immediately, topped with the orange slices.

Nutrition Facts

Calories621kcal
Protein28.28%
Fat36.48%
Carbs35.24%

Properties

Glycemic Index
38.5
Glycemic Load
0.83
Inflammation Score
-7
Nutrition Score
31.954347812611%

Flavonoids

Hesperetin
7.65mg
Naringenin
2.48mg
Luteolin
0.25mg
Quercetin
0.07mg

Nutrients percent of daily need

Calories:621.05kcal
31.05%
Fat:25.54g
39.29%
Saturated Fat:6.74g
42.13%
Carbohydrates:55.49g
18.5%
Net Carbohydrates:50.77g
18.46%
Sugar:28.9g
32.11%
Cholesterol:124.13mg
41.38%
Sodium:1267.04mg
55.09%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:44.55g
89.11%
Vitamin B3:20.97mg
104.82%
Selenium:68.17µg
97.39%
Vitamin B6:1.52mg
75.94%
Phosphorus:544.25mg
54.42%
Copper:0.95mg
47.36%
Manganese:0.81mg
40.36%
Vitamin B1:0.55mg
36.73%
Magnesium:130.79mg
32.7%
Vitamin C:24.65mg
29.88%
Iron:5.07mg
28.18%
Calcium:276.31mg
27.63%
Vitamin B5:2.73mg
27.26%
Potassium:873.52mg
24.96%
Vitamin B2:0.37mg
21.99%
Zinc:2.94mg
19.62%
Fiber:4.72g
18.89%
Folate:71.35µg
17.84%
Vitamin E:1.85mg
12.3%
Vitamin A:489.65IU
9.79%
Vitamin B12:0.45µg
7.45%
Vitamin K:3.28µg
3.13%
Vitamin D:0.17µg
1.13%