Healthy Orange Chicken

Yesterday, I posted a photo of a great recipe I made earlier this week. Every week I will pick a few healthy recipes that I made during the week to share! Shhh… here’s a secret! On Sunday’s, not only do I prep all of my lunches for the week but I also prep our dinners! I usually will prepare the items that will stay fresh in the fridge during the week such as any grains, quinoa, whole wheat pasta, brown rice, chop my veggies, and also make some of my proteins. With protein, I usually try to break up the prep and do it on Sundays and Wednesdays just to be sure my food is always fresh. This girl loves to eat!


Now for the recipe!

For this recipe I made ahead the quinoa and the sauce. I stored them in an airtight container for dinner on Tuesday.

Ingredients:
  • 1 orange
  • Dijon mustard
  • Maple syrup
  • Olive oil
  • Kosher salt
  • Black pepper
  • 4 fillets of salmon or 2 chicken breasts cut in half lengthwise 
  • 4 handfuls of baby spinach
  • 4 cloves of garlic
  • 2 cups of Cooked quinoa
Orange Sauce:
  • Juice of 1 orange
  • Zest of one orange
  • 1 teaspoon of Dijon mustard
  • 1 tablespoon of maple syrup
  • 1 teaspoon of olive oil
  • ¼ teaspoon of kosher salt
  • Dash of black pepper
Whisk together

Orange Chicken/Salmon:
  • Heat oven to 400 degrees.
  • Place chicken or salmon in baking dish, pour sauce over.
  • If baking chicken cook until it is no longer pink in the center, salmon cook for 12-15 minutes.

Sauteed Spinach:
  • Heat a large, non-stick skillet over medium heat
  •  When pan is hot add oil and garlic. When garlic is starting to brown add spinach
  •  Toss spinach with oil and garlic and sprinkle with salt and pepper
  • Spinach is done when completely wilted about 2-3 minutes

Quinoa:
Since I prepared this on Sunday all I had to do was re-heat by adding 2 tablespoons of water to the cooked quinoa and heat on the stove-top, stirring with a fork to fluff.

Nutrition facts:
421 calories - 30g protein - 36g carbs - 16g fat

This recipe was so simple and since I had already made the quinoa it only took me 20 minutes!


Hope you enjoy!

Make sure to follow on Instagram @heartandsolefit!

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