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DinnerMediumGluten-FreeDairy-Free

Orange Chicken (Baked)

Baked chicken with a sticky orange glaze that cuts the takeout grease without sacrificing crispiness. Citrus mellows when cooked, but this remains a remission-only dish due to acidity and sugar content.

Orange Chicken (Baked)
Total Time
50m
Servings
4
Calories
385
Fiber
1g
Protein
32g
Carbs
38g
Fat
12g
Best ForSafe for Crohn's & UC
Remission

Watch Out For

orange juicemoderate

Citrus acidity can irritate inflamed intestinal tissue even when cooked. Research shows citrus juices are reported as symptom triggers in multiple IBD studies.

Tip: This is a remission-only recipe. If citrus bothers you even in remission, consider a teriyaki-style sauce instead.

honeymoderate

Concentrated sweetness totaling 10-12g sugar per serving. Some of us find sugar worsens symptoms.

Tip: Reduce honey to 1-2 tablespoons and add extra rice vinegar for balance.

cornstarch coatingmild

Crunchy coating may be harder to digest than plain chicken, especially with strictures or early remission.

Tip: Bake chicken plain and drizzle with sauce, or start with a small portion to test tolerance.

Ingredients

    Chicken

  • Low FODMAP
  • Low FODMAP
  • Low FODMAP
  • Low FODMAP
  • Low FODMAP

    • Orange Sauce

  • Moderate FODMAP
  • Low FODMAP
  • Moderate FODMAP
  • Low FODMAP
  • Low FODMAP
  • Low FODMAP
  • Low FODMAP
  • Low FODMAP

    • Garnish

  • Low FODMAP
  • Low FODMAP
  • Low FODMAP

Instructions

    Chicken

  1. Preheat oven to 425°F (220°C). Line a large baking sheet with parchment paper.

    425°F (220°C)Equipment: baking sheet, parchment paper

  2. Pat chicken pieces completely dry with paper towels.

    Equipment: paper towels
    Tip: Dry chicken is critical for crispiness—moisture prevents browning

  3. Place cornstarch and salt in a large bowl. Add chicken pieces and toss until every piece is evenly coated.

    Equipment: large bowl

  4. Working with one piece at a time, dip each chicken piece into the beaten egg, letting excess drip off, then return to the cornstarch bowl for a second light coating.

    Tip: The double-coating creates the signature crispy crust

  5. Arrange chicken pieces on the prepared baking sheet with at least 1 inch of space between each piece.

    Tip: Spacing allows hot air to circulate—crowding leads to steaming, not crisping

  6. Spray the tops of the chicken generously with cooking spray until lightly glistening.

  7. Bake for 15 minutes. Remove from oven, flip each piece with tongs, spray again, and bake for 10 more minutes until golden brown and crispy with an internal temperature of 165°F (74°C).

    165°F (74°C)

    8. Sauce

  8. While chicken bakes, combine orange juice, tamari, honey, rice vinegar, garlic-infused oil, ginger, and orange zest in a medium saucepan over medium heat.

    Equipment: medium saucepan

  9. Bring to a simmer, stirring occasionally, until you can smell the orange and ginger aromas, about 2 minutes.

  10. Let the sauce simmer gently for 5 minutes until it reduces by about one-quarter and the color deepens.

  11. Stir the cornstarch slurry to recombine, then pour it into the simmering sauce while whisking constantly. Cook for 1-2 minutes, stirring continuously, until the sauce thickens enough to coat the back of a spoon. Remove from heat.

    Tip: Stir the slurry right before adding—cornstarch settles quickly

    12. Assembly

  12. Transfer the hot, crispy chicken pieces to a large mixing bowl.

    Equipment: large mixing bowl

  13. Pour the warm orange sauce over the chicken and toss gently with a spatula until every piece is glossy and coated.

    Equipment: spatula

  14. Transfer to a serving platter and garnish with sliced green onions and a sprinkle of sesame seeds.

    Equipment: serving platter

  15. Serve immediately over cooked white rice while the chicken is still crispy.

    Tip: The coating softens within 10-15 minutes of saucing

Notes

Storage

Refrigerate chicken and sauce separately in airtight containers for up to 3 days. The chicken loses crispiness when stored—reheat on a baking sheet at 375°F (190°C) for 8-10 minutes to restore texture. Rewarm sauce gently on the stovetop or in microwave before tossing.

Fresh orange juice

Use freshly squeezed or high-quality store-bought orange juice, not from concentrate. The flavor difference is substantial, and fresh juice provides better vitamin C content.

SCD modification

This recipe is NOT SCD-legal as written. Cornstarch, white rice, and refined starches are all prohibited. For an SCD version: coat chicken in almond flour (won't crisp as well), reduce the sauce naturally without cornstarch thickener, and serve over mashed butternut squash instead of rice.

Achieving maximum crispiness

The double-coating technique (cornstarch → egg → cornstarch) creates an extra-crunchy crust. Don't skip this step. Spacing chicken pieces at least 1 inch apart allows hot air to circulate and prevents steaming.

Meal prep

Cook the chicken and prepare the sauce separately. Store refrigerated up to 3 days. Toss together just before serving to maintain crispy texture. The sauce reheats well.

Rice flour alternative

For a different texture or certified gluten-free option, swap cornstarch for white rice flour in both the coating and sauce thickener at a 1:1 ratio.

IBD Considerations

Diet Protocol Compliance

How this recipe fits common IBD dietary approaches

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