Real orange chicken uses maltose syrup from 1400s China—cornstarch coating creates glass-like crunch that survives reheating.
High Protein Meal Prep Crispy Sticky Orange Chicken
Elevate your meal prep game with this scrumptious high-protein crispy sticky orange chicken! Bursting with zesty citrus flavor and featuring tender chicken pieces coated in a crunchy glaze, this dish is not only satisfying but also packed with protein. Get ready to indulge in a healthy feast that’s perfect for your weekly lineup!
Prep
15
min
Cook
30
min
Serves
5
people
Level
intermediate
📝 Ingredients
Serves 5🥬Fresh Produce(3)
- 1 tablespoon garlic (15 ml)
- 150 ml low sugar orange juice (5.07 fl oz)
- spring onion
🥩Meat & Seafood(1)
- 600g Raw Chicken Breast (1.32 lbs)
🫙Pantry Staples(2)
- 15g Honey (0.53 oz)
- 1 tablespoon olive oil (15 ml)
🧂Spices & Seasonings(2)
- black pepper
- 1 tablespoon of garlic powder (15 ml)
🍯Sauces & Condiments(3)
- 30ml light soy sauce (1.01 fl oz)
- 70ml light soy sauce (2.37 fl oz)
- 15g sriracha (0.53 oz)
📦Other(2)
- 30g cornflour (1.06 oz)
- 5g cornflour mixed with 50-100ml water (0.18 oz)
👨🍳 Instructions
- 1
Chop your chicken. Add garlic powder, light soy sauce, black pepper, and cornflour to make it crispy. Mix together and cook with olive oil for 10-15 minutes until golden brown and crunchy.
- 2
On medium heat, add garlic, light soy sauce, low sugar orange juice, honey, sriracha, cornflour mixed with water, and the cooked chicken. Stir and let it simmer until thick. Finish with spring onion and portion into meal prep containers.
💡 Pro Tips
- ✓Coat chicken pieces in cornflour at a 3:1 ratio (chicken to cornflour by weight) and let rest 10 minutes before cooking - the starch absorbs surface moisture and creates maximum crispy texture through the Maillard reaction.technique3:1 ratio, 10 minutes rest
- ✓Cook chicken at medium-high heat (325-350°F oil temperature) for the first 8 minutes, then reduce to medium for final 2-7 minutes to ensure internal temperature reaches 165°F while maintaining crispy exterior.timing325-350°F, 8 minutes + 2-7 minutes
- ✓Mix cornflour slurry at exactly 1:2 ratio (cornflour to cold water) and add gradually while stirring - this prevents lumping and creates glossy sauce that coats at 180-185°F without breaking.technique1:2 ratio, 180-185°F
- ✓Use low-sodium soy sauce and reduce it by 25% during sauce simmering to concentrate umami compounds while preventing over-salting during meal prep storage.ingredient25% reduction
- ✓Cool completely to room temperature (70°F) before portioning into containers - hot food creates condensation that makes crispy coating soggy within 2-3 hours.timing70°F cooling point
Share this recipe
Prep
15
min
Cook
30
min
Serves
5
people
Level
intermediate
Share this recipe
Real orange chicken uses maltose syrup from 1400s China—cornstarch coating creates glass-like crunch that survives reheating.
High Protein Meal Prep Crispy Sticky Orange Chicken
Elevate your meal prep game with this scrumptious high-protein crispy sticky orange chicken! Bursting with zesty citrus flavor and featuring tender chicken pieces coated in a crunchy glaze, this dish is not only satisfying but also packed with protein. Get ready to indulge in a healthy feast that’s perfect for your weekly lineup!
📝 Ingredients
Serves 5🥬Fresh Produce(3)
- 1 tablespoon garlic (15 ml)
- 150 ml low sugar orange juice (5.07 fl oz)
- spring onion
🥩Meat & Seafood(1)
- 600g Raw Chicken Breast (1.32 lbs)
🫙Pantry Staples(2)
- 15g Honey (0.53 oz)
- 1 tablespoon olive oil (15 ml)
🧂Spices & Seasonings(2)
- black pepper
- 1 tablespoon of garlic powder (15 ml)
🍯Sauces & Condiments(3)
- 30ml light soy sauce (1.01 fl oz)
- 70ml light soy sauce (2.37 fl oz)
- 15g sriracha (0.53 oz)
📦Other(2)
- 30g cornflour (1.06 oz)
- 5g cornflour mixed with 50-100ml water (0.18 oz)
👨🍳 Instructions
- 1
Chop your chicken. Add garlic powder, light soy sauce, black pepper, and cornflour to make it crispy. Mix together and cook with olive oil for 10-15 minutes until golden brown and crunchy.
- 2
On medium heat, add garlic, light soy sauce, low sugar orange juice, honey, sriracha, cornflour mixed with water, and the cooked chicken. Stir and let it simmer until thick. Finish with spring onion and portion into meal prep containers.
💡 Pro Tips
- ✓Coat chicken pieces in cornflour at a 3:1 ratio (chicken to cornflour by weight) and let rest 10 minutes before cooking - the starch absorbs surface moisture and creates maximum crispy texture through the Maillard reaction.technique3:1 ratio, 10 minutes rest
- ✓Cook chicken at medium-high heat (325-350°F oil temperature) for the first 8 minutes, then reduce to medium for final 2-7 minutes to ensure internal temperature reaches 165°F while maintaining crispy exterior.timing325-350°F, 8 minutes + 2-7 minutes
- ✓Mix cornflour slurry at exactly 1:2 ratio (cornflour to cold water) and add gradually while stirring - this prevents lumping and creates glossy sauce that coats at 180-185°F without breaking.technique1:2 ratio, 180-185°F
- ✓Use low-sodium soy sauce and reduce it by 25% during sauce simmering to concentrate umami compounds while preventing over-salting during meal prep storage.ingredient25% reduction
- ✓Cool completely to room temperature (70°F) before portioning into containers - hot food creates condensation that makes crispy coating soggy within 2-3 hours.timing70°F cooling point