Three types of citrus infuse the chicken as it simmers to brighten this Asian-style dish.
Calories259 Per Serving
Protein26g Per Serving
Fiber1g Per Serving
|Total Fat||6.0 g|
|Saturated Fat||1.0 g|
|Trans Fat||0.0 g|
|Polyunsaturated Fat||1.5 g|
|Monounsaturated Fat||3.0 g|
|Total Carbohydrate||25 g|
|Dietary Fiber||1 g|
1 fruit, 1/2 other carbohydrate, 3 lean meat
1/4 cup all-purpose flour
4 boneless, skinless chicken breast halves (about 4 ounces each), all visible fat discarded
2 teaspoons canola or corn oil
2 teaspoons light tub margarine
1/2 cup fresh orange juice
1/4 cup fresh lemon juice
1 11-ounce can mandarin oranges, packed in juice, drained, juice reserved
2 tablespoons honey
1 1/2 teaspoons lowest sodium available soy sauce
1/2 teaspoon ground ginger
Put the flour in a shallow dish. Dip the chicken in the flour, turning to coat and lightly shaking off any excess. Transfer to a plate.
In a large skillet, heat the oil and margarine over medium-high heat, swirling to coat the bottom. Cook the chicken for 1 minute on each side (the chicken won’t be done at this point). Transfer to a large plate.
In a medium bowl, whisk together the orange juice, lemon juice, juice from the mandarin oranges, honey, soy sauce, and ginger.
Return the chicken to the skillet. Pour the sauce over the chicken. Reduce the heat to medium low. Simmer, covered, for 15 minutes, or until the chicken is no longer pink in the center. Add the mandarin oranges 5 to 10 minutes before the chicken is done.