Healthy Orange Chicken and Asparagus

by tgiffitness on January 11, 2013

Orange chicken and asparagus

I finally got to bed around 2am last night and got up this morning much earlier than I am used to. In fact, I have woken up early everyday this week. But don’t get me wrong, I am not complaining. The start of a new year has given me the motivation and drive that I have needed to get moving on all the projects I didn’t get around to doing last year.

That being said, my brain stopped working about 2 hours ago. So, the only thing you need to know about this recipe, other than the recipe it’s self, is that it’s delicious!

So without further ado…

Orange Chicken with AsparagusClick here to print recipe

Ingredients for the Chicken:

  • 2 Chicken breasts – butterflied
  • 1/4 cup Coconut flower
  • 2 Oranges – Juiced*
  • 2 tsp Garlic powder
  • 1 tsp Paprika
  • 1/2 tsp Cayenne pepper
  • 1/4 tsp salt

Ingredients for the Asparagus:

  • 20 Asparagus spears
  • 1 tsp Extra Virgin Olive oil
  • Juice from 1/4 orange
  • 1 Large pinch of salt (~1/4 tsp)
  • Pepper to taste
  • Orange zest from 1/4 orange

Preparation of Chicken:

  • Preheat oven to 350º F
  • Cover a baking tray with aluminum foil
  • Completely coat each piece of chicken with the coconut flower
  • Mix all of the spices for the chicken with the orange juice. Stir well
  • Dip the chicken in the orange sauce, making sure that each piece is fully covered with the sauce
  • Place the chicken on the baking tray and place in the oven for 12  to 15 minutes, or until the chicken is fully cooked.**
Coconut flour chicken


  • *I used an electric juicer to juice my oranges. If you don’t have one, you may need extra oranges. I would recommend using 4 oranges
  • * *Cooking times may vary depending on the thickness of your chicken. We used thin slices of chicken to speed up the cooking process
Orange Chicken

Preparation of Asparagus:

  • Preheat oven to 400º F
  • Cover a baking tray with aluminum foil
  • Wash and remove the bottom 1/3 of each asparagus spear
  • Lay the asparagus on the baking sheet in a single layer
  • Lightly brush the asparagus with olive oil
  • Sprinkle with salt and pepper
  • Squeeze the 1/4 slice of orange over the asparagus
  • Use a zester or a small cheese greater to sprinkle the orange zest over the asparagus
  • Place the baking tray in the oven and bake for 12 minutes
  • To prevent the asparagus from continuing to cook after they are removed them from the oven, transfer them immediately from the baking tray to a serving dish


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{ 1 comment… read it below or add one }

Sean January 11, 2013 at 1:15 pm

This recipe was amazing! Delicious and filling. :) I have never done asparagus in the oven before. Usual I tend to steam asparagus, but this is a more tasteier way of cooking them. Thanks TGIF! :) Make it an awesome day and keep sending more recipes please!


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