Tuesday, August 19, 2008

Easy Asian Chicken

This is another Dinner Diva's recipe. It was selected from Cooking Light, and I've loved everything I've tried from CL, so I knew this would be great. The recipe suggests serving it over noodles, but I opted for rice because that is what I had on hand.

Orange Mandarin Chicken

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.

Yield 4 servings (serving size: 1 chicken breast half and 6 tablespoons sauce)

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

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