BlogRecipes

LWA Kitchen: Orange Sesame Chicken Wraps

By December 29, 2019 No Comments

“Food, like many things that give us warmth in our lives, is known to comfort. It is sought after + indulged in to provide us a temporary emotional safety blanket. And that’s ok when it is made with as much thought and consideration as the comfort we seek.” – ME when thinking about this recipe rehab

THIS DISH

I am a savory person at-heart when it comes to my food cravings + have an incredible love for Asian flavor profiles. If you haven’t noticed, I also love to stuff things and wrap them up in creative ways. I approach my recipe rehabs with thoughts of nutrition, flavor, + creativity- this dish is perfect for weekly meal prep or a fresh meal in under 30 minutes.

I cut the sugar + sodium (mostly made within the sauce itself) and offered options to make it more filling with added vegetables + whole grains. Make it your own by going with my suggestions and don’t waste any food by checking out how I repurpose my leftovers to save time + $. 

SESAME-ORANGE CHICKEN WRAPS

THE RECIPE

makes 4 servings

Prep Time: 10 minutes | Cook Time: 15 minutes

Ingredients:

  • 1 ½ LB skinless, boneless chicken breasts; chopped into 1-inch cubes
  • 2 tsp toasted sesame oil, for cooking
  • 1 head green or purple cabbage, leaves removed for “wraps” + the rest shredded
  • 1 head broccoli (cut into florets) or snow|snap peas
  • 4 scallions, chopped

For the Sauce:

  • 1TB orange zest
  • cup orange juice
  • 2TB coconut aminos
  • 1tsp grated ginger
  • 3TB apple cider vinegar or brown rice vinegar
  • ½tsp arrowroot starch
  • Red pepper flakes, to taste
  • 1 tsp garlic, minced

To Top: optional, noted below are per individual servings

  • 1 TB hemp hearts
  • 1 TB raw sesame seeds, I use black or white
  • 1 to 1 ½ cups raw veggies, chopped (I love chopped radish + jicama with shredded carrot + cabbage)
  • 3 avocado slices

To Mix: optional

  • ½ cup of cooked whole grains

To Cook:

  1. Chop the veggies according to the instructions (including any toppings.) Set aside.
  2. Make the sauce: in a saucepan over medium heat, add in the ginger + garlic- saute for 30 seconds-1 minute. Stir in the aminos, orange juice, vinegar, + zest- bring to a boil, reduce the heat. Mix the starch with a dash of water in a small bowl. Add into the saucepan, stirring, simmer for 10-15 minutes or until sauce thickens. Add red pepper flakes, to taste.
  3. At the same time between “stirs”- in a large wok or skillet over medium heat, heat the sesame oil for 30 seconds. Toss in the chicken + cook for 7-8 minutes or until cooked through.
  4. Meanwhile, steam the broccoli. See microwave quick prep notes below.
  5. Toss the broccoli, chicken, scallions, + chicken together in bowl- pour the sauce over it + mix well. (Note the below recommendation to wait to add raw veggies until serving.)
  6. Serve in cabbage leaves with the toppers + any whole grain of your choosing.

AVERAGE MEAL NUTRITION | ASHLEY’S MEAL NUTRITION (without rice)

473 kcal              |                  351 kcal

25g fat                 |                 20g fat

790mg sodium  |             160mg sodium

19.5g sugars       |                 8g sugars

20g protein        |                18g protein

THE DIFFERENCE: most notable here is how much lower in inflammatory ingredients my version of the dish is without as much sodium and sugar. Not to mention, saving over 100 calories/serving, but walking away full thanks to the raw/cooked veggies and whole grains.

RECIPE REHAB | MEAL MAKEOVER

The goal is to give you the most nutrients possible to uplift your health without sacrificing flavor, fulness, or even, the beauty on your plate.

In this recipe…

  • Make with steamed broccoli so no oils/fats are needed for cooking
  • Add flavor and crunch with scallions on top
  • Add raw veggies with the wraps + bulk the recipe up by adding in shredded cabbage
    • Optional add-ins for color + more veg: shredded carrot, radish, jicama, mung bean sprouts…
  • Add healthy fats with diced or sliced avocado + 1 TB hemp hearts/serving
  • Skip the white rice or pasta + instead add in quick-cooked whole grains in the form of brown or black rice or lower carb options like cauliflower rice or kelp noodles

GROCERY STORE TIPS

Our lives can’t + shouldn’t be spent scrambling for time + effort to plan, shop for, + prep healthy meals. I’ve got you.

For the chicken:

  • Bulk cook chicken breasts for the week (in a neutral flavor like low-sodium, organic chicken stock or extra virgin olive oil with lemon)
    • In this recipe, then you would store the pre-made chicken in the sauce overnight or toss it together when serving (makes a lighter flavor)

OR

  • Buy a rotisserie chicken, peel off the skin, + hand shred

For the sauce:

  • DIY sauce for a low-sugar option
    • Instead of using added sugar, I simply used real orange juice + other ingredients to fortify the flavor.
  • Store-bought sauce (how to shop the “best” options)
    • Check the label. Ingredient lists have the most used ingredients listed as one of the first 3. If it is a sugar or sugar substitute, skip it.
  • Other tips:
    • Buy pre-cut broccoli + any veg you are choosing to use
      • I pre-chop all veggies for the week on Sundays + store them in Produce Saver containers until ready-to-use. Saves time + $ by keeping them fresh, longer.
    • Purchase the quick-steam brown or “forbidden” black rice bowls by Annie Chun’s or Lotus Foods (Serving size note: 1 meal = ½ of a container)

MEAL PREP TIPS

Whether it is a designated meal prep day for the week or cooking meals fresh, there are tips to make your prep time efficient and your meal plan + storage effective.

  • Microwave steam the broccoli.
    • How-To: cut into florets, place in a glass Tupperware dish, place 1-2 inches of water in the bottom, steam until tender (4+ minutes)
  • Before separating cabbage leaves, hack off the bottom.
    • Note: the top few may rip. I use a butter knife to slip up from the bottom to start it.
  • When storing, keep the ingredients separate until serving.
    • Store the raw veggies in a small Tupperware or reusable baggie
    • Store the cabbage leaves in a baggie or wrapped in moist paper towels
    • Cooked veggies + chicken should be in its own Tupperware container.
      • NOTE: there are meal prep Tupperware containers that have sections in them to store things without touching.

HOW-TO: REPURPOSE THE LEFTOVERS

Sometimes you just don’t want the same exact thing for your leftovers + I always make sure my groceries are used so there is no waste at the end of the week. Using the same ingredients with a twist is a great way to accomplish both!

  • BROCCOLI: I chop extra broccoli to use in breakfasts for the week to start off with some fiber-filled greens
    • 1 cup steamed broccoli with 3 scrambled egg whites, 1 TB grated Parmesan cheese, Himalayan crystal salt + pepper
    • ½ brown rice bowl (microwave steamed) with ½ cup steamed broccoli, dash of teriyaki sauce, red pepper flakes, 1 TB hemp hearts, 1 egg over-easy or soft-boiled (during meal prep, soft- or hard-boil eggs for the week)
  • RAW VEGGIES: prep a slaw with the cabbage leaves remaining by shredding + adding in any other raw veggies you have (julienned, cut into matchsticks, or shredded) and use it as a base for other meals
  • CHICKEN: take the prepared chicken leftovers + make them into Nori wraps by adding raw veggies + a drizzle of tahini or into a kelp noodle pasta bowl with any veggies you choose + a bit of a teriyaki or coconut amino drizzle.
Happy, Healthy Meal Prep!
XOXO

Leave a Reply