Skinny Orange Shredded Chicken: Crock-Pot or Baked, You’ll Love it!

Oh my, this chicken dish is wonderful! It can be baked in the oven or made in a crock pot. The sauce is super packed with flavor, using barbecue sauce and orange juice concentrate! Each serving, including brown rice, has 294 calories and 2 grams of fat  A must-try…You’ll love it! I’ve included WW points below, without rice. You can serve this over cauliflower rice or steamed shredded cabbage.
Skinny Orange Shredded Chicken, Baked or Crock-Pot

Why You'll Love My Skinny Orange Shredded Chicken, Baked or Crock-Pot

Get flavorful, versatile, and healthy shredded chicken with this easy "Skinny Orange" recipe, perfect for baking or slow-cooking. Enjoy sweet and savory orange chicken without the guilt, ideal for quick meals, meal prep, and lighter takeout alternatives. This recipe delivers tender, shredded chicken infused with a vibrant orange sauce, perfect for busy weeknights or meal prepping. Whether you prefer the hands-off convenience of a Crock-Pot or the quick, oven-baked method, this recipe provides flexible cooking options. By utilizing lean chicken and a reduced-sugar orange sauce, this dish offers a lighter alternative to traditional takeout, making it a delicious and practical choice for health-conscious individuals and families alike. Enjoy the bright, zesty flavors in tacos, salads, bowls, or wraps, knowing you're indulging in a wholesome meal.

Ingredient For Skinny Orange Shredded Chicken

Dry basmati brown or regular brown rice:
  • Nutritional Backbone: Brown rice, whether basmati or regular, offers a robust nutritional foundation, rich in fiber, vitamins, and minerals, unlike white rice which is stripped of these benefits.
  • Glycemic Control: The complex carbohydrates in brown rice provide a slower release of energy, aiding in blood sugar management compared to simple carbohydrates.
  • Textural Nuance: Basmati brown rice offers a distinct, slightly nutty aroma and a delicate, fluffy texture, while regular brown rice has a chewier, more robust texture.
  • Satiety and Digestive Health: The high fiber content promotes feelings of fullness, aiding weight management, and supports healthy digestion.
Chicken breasts, boneless skinless:
  • Lean Protein Powerhouse: Boneless, skinless chicken breasts are a prime source of lean protein, essential for muscle growth, repair, and overall metabolic function.
  • Flavor Absorption: Their mild flavor profile makes them a versatile canvas for the vibrant orange sauce, allowing the sauce's flavors to shine.
  • Reduced Fat, Enhanced Health: Removing the skin drastically reduces saturated fat intake, contributing to heart health.
  • Shredding Versatility: Once cooked, chicken breasts readily shred into tender pieces, perfect for incorporating into diverse dishes like tacos, salads, and bowls.
Chopped onions:
  • Aromatic Foundation: Onions, when sautéed, release sulfur compounds that create a savory, aromatic base, essential for building flavor depth.
  • Sweetness and Depth: As they caramelize, onions release natural sugars, adding a subtle sweetness that balances the tangy orange sauce.
  • Textural Contribution: They soften during cooking, adding a tender, slightly sweet texture to the sauce.
Frozen orange juice concentrate:
  • Intense Citrus Burst: Frozen orange juice concentrate provides a concentrated burst of vibrant orange flavor, capturing the essence of fresh oranges.
  • Natural Sweetening Power: It offers natural sweetness without the need for excessive added sugars, contributing to a healthier sauce.
  • Thickening Agent: Its concentrated nature naturally thickens the sauce, creating a rich, glossy texture.
  • Vitamin C Boost: Provides a good source of Vitamin C.
Barbecue sauce (I used Sweet Baby Ray’s):
  • Sweet, Tangy, and Smoky Harmony: Barbecue sauce contributes a complex flavor profile, balancing sweetness with tangy acidity and subtle smoky undertones.
  • Flavor Depth and Richness: It adds depth and richness to the sauce, creating a well-rounded and satisfying taste.
  • Flavor Base: Provides a strong flavor base that complements the orange juice concentrate.
Reduced-sodium soy sauce:
  • Umami Richness and Depth: Soy sauce contributes a savory umami richness, enhancing the overall depth and complexity of the sauce.
  • Saltiness Control: Using reduced-sodium soy sauce allows for flavor enhancement without excessive sodium intake.
  • Flavor Balancing Act: It balances the sweetness of the orange juice and barbecue sauce, creating a harmonious flavor profile.
Chopped fresh garlic:
  • Pungent Savoryness: Fresh garlic adds a pungent, savory flavor that elevates the overall taste of the dish.
  • Aromatic Intensity: It releases a strong, aromatic scent that enhances the sensory experience.
  • Flavor Complexity and Depth: Adds a complex, savory depth that complements the other flavors in the sauce.
Ginger (in a jar):
  • Zesty Warmth and Spice: Ginger adds a zesty, warm, and slightly spicy flavor that contributes to the dish's complexity.
  • Aromatic Freshness: It releases a distinct, aromatic scent that adds a layer of freshness to the sauce.
  • Convenience and Accessibility: Jarred ginger offers a convenient and readily available alternative to fresh ginger.
  • Shopping Tip Significance: Jarred ginger is a great easy to use product, and saves time.
Red pepper flakes:
  • Subtle Heat and Kick: Red pepper flakes add a subtle heat that complements the sweetness and tanginess of the sauce.
  • Flavor Complexity and Depth: They contribute to the complexity of the sauce's flavor profile, adding a subtle warmth.
  • Adjustable Heat Level: The amount of red pepper flakes can be adjusted to control the heat level, catering to individual preferences.

How to Make Skinny Orange Shredded Chicken: Baked or Crock-Pot

Step 1: Cook the Brown Rice
  • Rice Preparation:
    • In a small pot, combine ⅔ cup of dry basmati brown or regular brown rice with 1⅓ cups of water.
  • Cooking Process:
    • Bring the mixture to a boil over high heat.
    • Once boiling, reduce the heat to a simmer, cover the pot tightly, and cook for approximately 30 minutes.
    • Continue cooking until all the water is absorbed and the rice is tender.
  • Resting:
    • Remove the cooked rice from the pot and set it aside. Fluff with a fork.
Method 1: Oven-Baked Chicken
  • Preheat Oven:
    • Preheat your oven to 350 degrees Fahrenheit (175 degrees Celsius).
  • Chicken and Onion Preparation:
    • Place 1¼ pounds of boneless, skinless chicken breasts in a 9-inch baking pan.
    • Evenly distribute 1 cup of chopped onions over the chicken.
  • Sauce Preparation:
    • In a small microwave-safe bowl, add ½ cup of frozen orange juice concentrate.
    • Heat the concentrate in the microwave for about 20 seconds, or until it is mostly thawed.
    • Stir in ½ cup of barbecue sauce, 1½ tablespoons of reduced-sodium soy sauce, 2 teaspoons of chopped fresh garlic, 1 teaspoon of jarred ginger, and ⅛ teaspoon of red pepper flakes.
    • Mix the sauce thoroughly.
  • Baking:
    • Pour the prepared orange sauce evenly over the chicken and onions in the baking pan.
    • Cover the pan tightly with foil or a lid.
    • Bake for approximately 45 minutes, or until the chicken is cooked through and tender.
    • Ensure the chicken reaches an internal temperature of 165 degrees Fahrenheit (74 degrees Celsius).
  • Shredding:
    • Remove the cooked chicken from the pan and transfer it to a plate.
    • Use two forks to shred the chicken into bite-sized pieces.
Method 2: Crock-Pot Chicken
  • Chicken and Onion Placement:
    • Add 1¼ pounds of boneless, skinless chicken breasts to the Crock-Pot.
    • Place 1 cup of chopped onions evenly over the chicken.
  • Sauce Preparation:
    • In a small microwave-safe bowl, add ½ cup of frozen orange juice concentrate.
    • Heat the concentrate in the microwave for about 20 seconds, or until it is mostly thawed.
    • Stir in ½ cup of barbecue sauce, 1½ tablespoons of reduced-sodium soy sauce, 2 teaspoons of chopped fresh garlic, 1 teaspoon of jarred ginger, and ⅛ teaspoon of red pepper flakes.
    • Mix the sauce well.
  • Crock-Pot Cooking:
    • Pour the prepared orange sauce over the chicken and onions in the Crock-Pot.
    • Cover the Crock-Pot and cook on HIGH heat for approximately 2-2½ hours.
    • Note: Crock-Pot cooking times can vary. Check for doneness after 2 hours and extend cooking time if necessary, until chicken reaches 165 degrees F.
  • Shredding:
    • Remove the cooked chicken from the Crock-Pot and transfer it to a plate.
    • Use two forks to shred the chicken into bite-sized pieces.
Step 3: Thicken the Sauce
  • Sauce Reduction:
    • Transfer the orange sauce from the baking pan or Crock-Pot to a small pot.
    • Bring the sauce to a boil over medium-high heat.
    • Reduce the heat to a simmer and cook uncovered for about 8 minutes, or until the sauce has thickened slightly.
  • Consistency:
    • The sauce should reduce and concentrate in flavor.
Step 4: Assemble and Serve
  • Rice Portioning:
    • Add ½ cup of cooked brown rice to each plate or bowl.
  • Chicken Portioning:
    • Place ¾ cup of shredded orange chicken over the rice.
  • Sauce Topping:
    • Spoon approximately 3-4 tablespoons of the thickened orange sauce over the chicken.
  • Serving Suggestions:
    • Garnish with fresh cilantro or green onions, if desired.
    • Serve immediately.
Tips for Success:
  • Rice Cooking: Ensure proper water-to-rice ratio for perfectly cooked rice.
  • Chicken Doneness: Always check the internal temperature of the chicken to ensure it is fully cooked.
  • Sauce Thickness: Adjust the simmering time to achieve your desired sauce thickness.
  • Flavor Adjustment: Adjust the amount of red pepper flakes to control the heat level.
  • Storage: Store leftover chicken and sauce in airtight containers in the refrigerator for up to 3 days.
  • Freezing: This recipe freezes well. Freeze cooked chicken and sauce separately.
  • Crockpot Variance: Crockpots vary greatly, always check the internal temperature of the chicken.

Helpful Tips About this Recipe

Makes 5 servings (each serving, ¾ cup chicken, ½ cup rice, and about 3-4 tablespoons sauce)

Shopping Tip

To save time, I like to use ginger, in a jar. It can be found in the produce section of the supermarket.

Serving Tips

This dish so is versatile can be served a variety of ways. I like it served over brown rice. My husband loves it and serves over 1 slice of whole wheat bread. Or make it a sandwich using a sandwich thin. It’s terrific over steamed broccoli or assorted steamed veggies. Here are the skinny facts and WW points for just the shredded chicken and sauce:

WW Freestyle SmartPoints
5-Blue (without brown rice)
WW SmartPoints
7-Green (chicken only without rice)

Skinny Facts: for ¾ cup chicken and 3-4 tablespoons sauce (no rice)
210 calories, 1g fat, 1g sat. fat, 55mg chol, 24g protein, 26g carbs, 1g fiber, 415mg sodium, 19g sugar

*WW Freestyle SmartPoints
8-Blue (with brown rice)
*WW
SmartPoints
9-Green (with brown rice)
SKINNY FACTS: for ¾ cup chicken and 3-4 T sauce and ½ cup brown rice
294 calories, 2g fat, 1g sat. fat, 55mg chol, 26g protein, 45g carbs, 1g fiber, 415mg sodium, 18g sugar
FACTS: for Freestyle SmartPoints
178 calories, 0g sat. fat, 2g protein, 19g sugar

 

Skinny Orange Shredded Chicken, Baked or Crock-Pot

Skinny Orange Shredded Chicken: Crock-Pot or Baked, You'll Love it!

5 from 2 votes
Prep Time 10 minutes
Bake Time: 45 minutes
Total Time 55 minutes
Course Main Course
Cuisine Asian, Chinese
Servings 5
Calories 294 kcal

Equipment

  • Crock Pot Time: 2-2½ hours on high heat or about 4-5 on low heat (Note: Cook times vary depending on your crock-pot)

Ingredients
  

  • cup dry basmati brown or regular brown rice
  • pounds chicken breasts, boneless skinless
  • 1 cup onions, chopped
  • ½ cup frozen orange juice concentrate
  • ½ cup barbecue sauce (I used Sweet Baby Ray’s)
  • tablespoons reduced-sodium soy sauce
  • 2 teaspoons fresh garlic, chopped
  • 1 teaspoon ginger (in a jar), see shopping tip
  • teaspoon red pepper flakes

Instructions
 

  • To Cook Rice: In a small pot, add rice and 1⅓ cups water.  Bring to a boil, turn down to simmer, cover and cook about 30 minutes until all water is absorbed. Remove from pot and set aside.
  • To Cook Chicken in Oven: Preheat oven to 350 degrees. Place chicken in a 9” baking pan. Place onions on top. In a small bowl add frozen orange juice concentrate. Heat in microwave for about 20 seconds until mostly thawed. Stir in barbecue sauce, soy sauce, garlic, ginger, and red pepper flakes. Mix well. Pour sauce over chicken. Cover and bake for 45 minutes. When done cooking, remove chicken from pan to a plate. Shred chicken.
  • To Cook in Crock-Pot: Add chicken to crock-pot. Place onions on top.  In a small bowl add frozen orange juice concentrate. Heat in microwave for about 20 seconds until mostly thawed. Stir in barbecue sauce, soy sauce, garlic, ginger, and red pepper flakes. Mix well. Pour sauce over chicken. Cover and cook on high heat for about 2-2½ hours. *Note: Cook times vary depending on your crock-pot. This recipe only took 2-2½ hours on high heat, in my crockpot to fully cook. Make sure to check for doneness and be prepared to cook longer, if necessary! When fully cooked, remove chicken from crockpot to a plate. Shred chicken.
  • To Thicken Sauce: Add orange sauce to a small pot. Bring to a boil, turn down to simmer, and cook uncovered for about 8 minutes.
  • To Serve: Add ½ cup rice to a plate or bowl. Place ¾ cup chicken on rice. Spoon about 3-4 tablespoons of sauce over the top.

Nutrition

Serving: 0.75cupCalories: 294kcalCarbohydrates: 45gProtein: 26gFat: 2gSaturated Fat: 1gCholesterol: 55mgSodium: 415mgFiber: 1gSugar: 18gBlue Smart Points: 8Green Smart Points: 9Plus Points: 7
Tried this recipe?Let me know how it was!

7 Comments

  1. Im going to try this, but in the instant pot. You could thicken it directly in the pot on sauté mode once the chicken is done cooking

  2. Heidi, it’s best to use the orange juice concentrate since it creates the potent orange flavor while not making the sauce watery. That said, you can try orange juice. Just know your sauce will be much thinner and not as flavorful but still tasty. I’d start with ½-¾ cup and taste it.
    Best of luck!
    Nancy

  3. Question: what do you do with the other 2/3 of the can of orange juice (do they even make 6 ounce cans anymore?). I suppose one could reconstitute it and drink it but my better half avoids sweet drinks and I don’t drink juices at all.

  4. Pat, I slightly thaw the frozen orange juice concentrate and measure out the amount to use then refreeze the rest. It’s great to use in many sauces including stir fry and bbq recipes.
    I hope this helps!
    All the best,
    Nancy

5 from 2 votes (1 rating without comment)

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