Mandarin Orange Chicken from Healthy Diabetic Recipes

Mandarin Orange Chicken Recipe

Recipe Ingredients:

4 boneless skinless chicken breast halves, (4 oz ea)
1/8 tsp salt
1/8 tsp freshly-ground black pepper
Nonstick cooking spray, as needed
1/2 cup finely-chopped onion - (abt 1 small)
1/2 cup orange juice
2 tsp minced fresh ginger
1 tsp sugar
2 tsp cornstarch
1/4 cup cold water
1 can mandarin orange segments - (11 oz), drained
2 tbsp finely chopped fresh cilantro - (to 3)
2 cups hot cooked rice
Additional fresh cilantro, (optional)

Recipe Instructions:

Pound chicken slightly between 2 pieces of plastic wrap to 1/4-inch thickness using flat side of meat mallet or rolling pin.

Broil chicken, 6 inches from heat source, 7 to 8 minutes on each side until chicken is no longer pink in center. Or, grill chicken, on covered grill over medium-hot coals, 10 minutes on each side or until chicken is no longer pink in center. Sprinkle with salt and pepper.

Spray medium nonstick saucepan with cooking spray; heat over medium heat until hot. Add onion; cook and stir about 5 minutes or until tender. Add orange juice, ginger and sugar. Heat to a boil.

Combine cornstarch and water in small bowl; add to juice mixture, stirring until thickened. Boil 1 minute, stirring constantly. Stir in orange segments and cilantro. Serve chicken over rice; top with sauce. Garnish as desired.

This recipe yields 4 servings.

Exchanges Per Serving: 2 Starch, 3 Meat.

Nutrition Facts: Calories 298; Calories from Fat 10%; Total Fat 3g; Saturated Fat 1g; Protein 28g; Carbohydrates 37g; Cholesterol 69mg; Sodium 132mg; Dietary Fiber 1g.

Comments: Mandarin oranges are native to southern China, where they are eaten primarily as fresh fruit. Canned mandarin oranges are common in the United States. Eating citrus fruit whole, instead of just drinking its juice, provides important fiber, especially soluble fiber which is linked to lowering blood cholesterol levels.

Source:
"Diabetic Cooking at http://www.diabeticcooking.com"
S(Formatted for MC6):
"08-19-2002 by Joe Comiskey - jcomiskey@krypto.net"
Copyright:
"© Publications International Ltd, 2002"

Servings: 4

"Enchant, stay beautiful and graceful, but do this, eat well. Bring the same consideration to the preparation of your food as you devote to your appearance. Let your dinner be a poem, like your dress."

~ Charles Pierre Monselet

 

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