May 22nd, 2011

The fourth episode of Bitchen in the Kitchen comes out tomorrow, May 23! I battle Panda Express to create a healthier and tastier alternative of their orange chicken with steamed rice in less time. Will my Skinny Panda Chow beat Panda Express’ orange chicken with steamed rice? “Like” the Facebook fan page to be notified when the episode is posted. You can also follow our YouTube channel. And, as always, I will post a link to the episode here on wikiKitchen.

Bitchen in the Kitchen’s Nutrition vs. Panda Express’ lack of nutrition:
Olive oil vs. Soybean Oil

  • Lowers your LDL (bad) cholesterol
  • Does NOT slow down your metabolism

Bell Peppers

  • Contain lycopene, which lowers cancer risks
  • High in vitamins A, B6, and C

Onions

  • High in sulfur, which lowers cholesterol levels

Mango

  • High in vitamin E
  • Lowers your cholesterol levels
  • Improves digestion
  • High in antioxidants (anti-cancer agents)

Turmeric Powder

  • High in curcumin, which has anti-inflammatory effects

Brown Rice vs. White Rice

  • Its oils lower cholesterol levels
  • High in manganese for synthesizing fatty acids
  • High in fiber, which reduces colon cancer risks and makes you feel fuller faster

Green Onion

  • Lowers your glucose levels
  • Lowers your cholesterol levels
  • Reduces colon cancer risks

Juice of an Orange

  • High in vitamin C


Skinny Panda Chow
Makes 1 serving

1/8 cup unbleached all-purpose flour
Freshly ground black pepper, to taste
1 egg
1/3 cup panko breadcrumbs
4 oz. chicken breast tenders, chopped into bite-sized pieces
Kosher salt, to taste
Olive oil
1 garlic clove, minced
Red chili flakes, to taste
½ cup TJ’s fire roasted bell peppers and onions
½ cup TJ’s frozen mango chunks
1 tsp soy sauce
¼ tsp turmeric powder
¾ cup TJ’s frozen brown rice, cooked
Green onion, minced (for garnish)
Juice of an orange (for garnish)

Mix the flour and pepper in a wide, shallow dish. In a second wide, shallow dish, lightly beat the egg with 1 tsp water. Put the panko in a third wide, shallow dish. Season the chicken with salt and coat each piece in the flour, tapping off the excess, then the egg, and then the panko, pressing the panko to help it adhere.

Heat 1 tbsp of olive oil in a medium nonstick pan over medium-high heat. Cook the chicken, flipping once, until the crumbs are golden and the chicken is cooked through.

Heat another tbsp of olive oil in a large nonstick pan over medium-high heat with the garlic and chili flakes. Sauté the bell pepper and onion mix until lightly browned. Add mango chunks and stir for a few minutes. After stirring in the soy sauce and turmeric powder, add the chicken pieces to the pan. Stir for about 5 minutes.

Place chicken mixture on top of brown rice and garnish with green onion. Drizzle with juice of an orange and serve.

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