Orange Chicken from Healthy Diabetic Recipes

Orange Chicken Recipe

Recipe Ingredients:

1 can fat-free reduced-sodium chicken broth, (14 oz), plus
enough water to measure 3 cups total
3/4 cup wild rice, rinsed
1 cup orange juice
2 tbsp reduced-sodium teriyaki sauce
1 tsp cornstarch
1 tsp honey
2 garlic cloves, minced
3/4 lb boneless skinless chicken thighs, cut thin strips
Nonstick cooking spray, as needed
1/4 cup dried currants
1 orange, peeled, and
separated into segments
8 oz fresh snow peas - (2 1/2 to 3 cups)
= (or 1 [8-oz] package frozen snow peas,
thawed)
3 tsp grated orange peel, divided
3 green onions, thinly sliced
diagonally
1/3 cup chopped fresh cilantro

Recipe Instructions:

Combine chicken broth mixture and rice in a large saucepan; bring to boil over high heat. Reduce heat to low; simmer, partially covered, 45 to 55 minutes or until rice is tender. Drain off any excess liquid. Keep warm.

Blend orange juice, teriyaki sauce, cornstarch, honey and garlic in small bowl until smooth.

Spray large nonstick skillet with cooking spray; heat over high heat. Add chicken; stir-fry 4 minutes or until chicken is no longer pink in center.

Pour orange juice mixture and currants into skillet; boil, uncovered, 3 minutes. Add orange segments, snow peas and 1 1/2 teaspoons orange peel. Cook and stir 2 minutes or until heated through.

Stir in onions and cilantro. Spoon over rice. Sprinkle with remaining 1 1/2 teaspoons orange peel.

This recipe yields 4 servings.

Exchanges Per Serving: 3 Starch, 2 Meat.

Nutrition Facts: Calories 336; Calories from Fat 7%; Total Fat 3g; Saturated Fat 1g; Protein 29g; Carbohydrates 49g; Cholesterol 52mg; Sodium 343mg; Dietary Fiber 5g.

Comments: Wild rice is not actually a rice at all but a grass native to the Great Lakes region. Its chewy texture and nutty flavor distinguish it as arguably the most flavorful grain in the pantry.

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

"Americans, more than any other culture on earth, are cookbook cooks; we learn to make our meals not from any oral tradition, but from a text. The just-wed cook brings to the new household no carefully copied collection of the family's cherished recipes, but a spanking new edition of ‘Fannie Farmer’ or ‘The Joy of Cooking’."

~ John Thorne, American food writer

 

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