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Saturday, August 30, 2008

Mandarin Orange Chicken

I made this dish as a part of the new No Rules cooking group, Dinner Divas. This recipe pick instantly appealed to me, as it was selected from Cooking Light. I loved everything about this recipe - it was quick and easy to throw together, and very flavorful! I served it with white rice (for my husband) and steamed snow peas and broccoli. Yum!

Orange Mandarin Chicken
from: Robin Vitetta-Miller, Cooking Light, JULY 2002
Yield: 4 servings (serving size: 1 chicken breast half and 6 tablespoons sauce)

~2 teaspoons dark sesame oil
~4 (4-ounce) skinless, boneless chicken breast halves
~1/2 teaspoon salt
~1/4 teaspoon black pepper
~1 (11-ounce) can mandarin oranges in light syrup, undrained
~1/2 cup chopped green onions
~1 tablespoon finely chopped seeded jalapeño pepper
~1 teaspoon bottled minced garlic
~1/2 cup fat-free, less-sodium chicken broth
~1 tablespoon low-sodium soy sauce
~2 teaspoons cornstarch

Heat oil in a large nonstick skillet over medium-high heat. Sprinkle chicken with salt and pepper. Add chicken to pan; cook 4 minutes on each side or until browned.

While chicken cooks, drain oranges in a colander over a bowl, reserving 2 tablespoons liquid. Add oranges, 2 tablespoons liquid, onions, jalapeño, and garlic to pan. Reduce heat; simmer 2 minutes. Combine broth, soy sauce, and cornstarch; add to pan. Bring to a boil; cook 1 minute or until slightly thickened.

Nutritional Information
CALORIES 212(16% from fat); FAT 3.8g (sat 0.7g,mono 1.3g,poly 1.3g); IRON 1.9mg; CHOLESTEROL 66mg; CALCIUM 27mg; CARBOHYDRATE 15.2g; SODIUM 562mg; PROTEIN 27.2g; FIBER 0.7g


That Girl said...

You really can't go wrong with Cooking Light.

Lily said...
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