When it comes to cooking, few ingredients offer the vibrant flavor and versatility of oranges. In a dish like braised orange chicken, the tangy sweetness of this citrus fruit adds a delightful twist to the savory flavors, creating a mouthwatering experience that’s both comforting and refreshing.
Its orange season and Curry Girls Kitchen loves cooking and using seasonal fruits and veggies in their recipes. The flavor is at their peak and makes the dish taste that much more delicious!
But oranges aren’t just prized for their taste—they also pack a powerful nutritional punch.
Here are some of the benefits of incorporating oranges into your diet:
- Rich in Vitamin C: Oranges are famous for their high vitamin C content, which is essential for supporting a healthy immune system. This antioxidant vitamin helps protect cells from damage, boosts collagen production for skin health, and aids in the absorption of iron.
- Heart-Healthy: Oranges contain flavonoids, which have been linked to lower blood pressure and reduced risk of heart disease. The potassium found in oranges also helps regulate blood pressure and supports overall cardiovascular health.
- Digestive Aid: Oranges are a good source of dietary fiber, which promotes digestive health by supporting regular bowel movements and preventing constipation. Additionally, the natural enzymes in oranges can help aid digestion and soothe an upset stomach.
- Skin Benefits: The antioxidants in oranges, including vitamin C, can help protect the skin from environmental damage and promote a healthy, radiant complexion. Consuming oranges regularly may also help reduce the signs of aging and improve skin texture.
- Hydration: Oranges have a high water content, making them a hydrating choice for snacks or as part of a meal. Staying hydrated is essential for overall health and helps maintain proper bodily functions.
Incorporating oranges into your cooking, such as in a braised orange chicken dish, is a delicious way to enjoy their nutritional benefits. Whether you’re looking to boost your immune system, support heart health, or simply add a burst of flavor to your meals, oranges are a versatile and nutritious addition to any diet. So go ahead, indulge in the bright and refreshing taste of oranges—it’s a choice your taste buds and your body will thank you for!
Check out our latest recipe for braised orange chicken below:
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Braised Orange Chicken
In a dish like braised orange chicken, the tangy sweetness of this citrus fruit adds a delightful twist to the savory flavors, creating a mouthwatering experience that’s both comforting and refreshing.
- Total Time: 30 minutes
- Yield: 4–6 Servings 1x
Ingredients
6-8 bone in chicken thighs, with skin (depending on size of thighs and how many servings)
Spice rub for chicken, recipe follows
- 1 medium red onion, quartered
- 1 leek, white part, rough chopped (about 1 cup or more)
- 1 fennel, sliced (about 1 cup or more)
- 6–8 whole garlic cloves, peeled (or more )
- Zest from 1–2 oranges, use after for juice, set aside
- 2 oranges, juiced (about 3/4–1 cup) (use zested oranges)
- 1–2 oranges quartered for dish
- 1–2 Tbsp. honey
- 4 Tbsp. goat butter, (or alternative butter split in half 2+2)
- 6 Tbsp. olive oil (split in half, 2+2+2)
- 1 Heaping Tbsp. Dijon mustard
- 1–2 Tbsp gluten free white flour (Cup4Cup, Pamela’s Artisan flour)
- 2 cups chicken stock, (or a combination of 1 cup white or orange wine and 1 cup stock)
- 2 sprigs fresh thyme
- 2 sprigs fresh rosemary
Spice rub for chicken thighs:
- 1–2 tsp. paprika
- 1–2 tsp. Celtic sea salt (use less if watching sodium), (Plus more for taste when finishing)
- 1 tsp. ground black pepper, (Plus more for taste when finishing)
Instructions
- Pre-heat oven to 350-degrees
- Blend together Spice rub
- Wash and pat dry chicken thighs so spice rub sticks
- Dredge chicken in spice rub, set aside.
- Heat a large braiser or Dutch oven casserole type pot, over medium flame.
- Add 2 Tbsp. olive oil and cook down leeks and fennel
- Remove from pan into a large dish or bowl and set aside
- Add another Tbsp. of oil, if pan is dry. Brown whole peeled garlic, quartered oranges and red onion. Do in batches if pan/pot is not large enough to really brown them. They will need space to brown.
- Once browned on several sides, remove to a plate or bowl and set aside.
- Add 1 Tbsp of olive oil, if pan is dry, if not, in hot pan/pot, sear chicken thighs skin side down for 5-6 minutes, covered, until nice and brown. Turn and do the other side. Chicken will release delicious juices.
- Remove chicken to one of the veggie dishes.
- In the pan/pot whisk in 1-2 Tbsp gluten free flour to the browned chicken bits and juices, (this is the flavoring).
- Gradually pour and whisk in chicken stock and/or wine if using.
- Then whisk in orange juice, Dijon, butter, honey, and bring to a boil.
- Reduce sauce until almost halved, about 8-10 minutes on simmer once boiled.
- Taste the sauce and see if more salt and or pepper are needed.
- Add orange zest and simmer for a minute.
- Remove from heat and add back all the veggies, spreading them about and topping with chicken skin side up.
- Top with fresh thyme and rosemary sprigs
- Roast uncovered in pre-heated oven for about 30-60 minutes until chicken is tender.
- Garnish with fresh thyme leaves and more orange zest.
- Serve over yellow quinoa rice with a simple salad or veggies.
- Prep Time: 10 minutes
- Cook Time: 20 minutes