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Chicken and Mandarin Oranges Recipe

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"I created this recipe after my husband and I moved to Wisconsin from sunny Florida," writes Mary Rogers or Greendale. "The citrus flavor certainly brings back lots of warm memories of our former home."
TOTAL TIME: Prep: 25 min. Cook: 10 min.
MAKES:4 servings
TOTAL TIME: Prep: 25 min. Cook: 10 min.
MAKES: 4 servings

Ingredients

  • 1/2 teaspoon salt
  • 1/2 teaspoon ground ginger
  • 1/4 teaspoon pepper
  • 4 boneless skinless chicken breast halves (4 ounces each)
  • 1 tablespoon canola oil
  • 1 can (11 ounces) mandarin oranges
  • 1 small onion, chopped
  • 1/8 teaspoon crushed red pepper flakes
  • Hot cooked rice
  • 2 teaspoons cornstarch
  • 2 tablespoons water
  • 1/4 cup minced fresh cilantro

Nutritional Facts

One serving (1 chicken breast half with sauce, calculated without rice) equals 202 calories, 5 g fat (1 g saturated fat), 66 mg cholesterol, 370 mg sodium, 11 g carbohydrate, 2 g fiber, 27 g protein. Diabetic Exchanges: 3 lean meat, 1 fruit.

Directions

  1. In a small bowl, combine the salt, ginger and pepper. Sprinkle over both sides of chicken. In a nonstick skillet, saute chicken in oil for 2 minutes on each side or until browned. Remove chicken to plate and keep warm.
  2. Reduce heat to medium-low. Drain oranges, reserving juice. Stir juice, onion and red pepper flakes into skillet. Cook and stir for about 3 minutes or until onion is tender. Bring to a boil. Return chicken to skillet. Reduce heat; cover and cook for about 10 minutes or until chicken juices run clear. Place chicken over rice; keep warm. Combine cornstarch and water until smooth. Gradually stir into skillet. Bring to a boil; cook and stir for about 2 minutes or until mixture is thickened. Add mandarin oranges; heat through. Pour sauce over chicken. Sprinkle with cilantro. Yield: 4 servings.
Originally published as Chicken and Mandarin Oranges in Light & Tasty August/September 2004, p21

Nutritional Facts

One serving (1 chicken breast half with sauce, calculated without rice) equals 202 calories, 5 g fat (1 g saturated fat), 66 mg cholesterol, 370 mg sodium, 11 g carbohydrate, 2 g fiber, 27 g protein. Diabetic Exchanges: 3 lean meat, 1 fruit.

Light-Bodied White Wine

Enjoy this recipe with a light-bodied white wine such as Sauvignon Blanc or Pinot Grigio.

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