This dinner was SO GOOD! I admit that I totally cheated and used microwavable rice and frozen snow peas, but who cares. Delish!
Due to time, I had actually fed Ryan some leftovers before I even cooked. But he kept trying to steal peas and oranges while I was snapping photographs, so I gave him a bowl... and he ate almost everything! I guess this dish is a winner...
- 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.
Calories: 212 (16% from fat)
Fat: 3.8g (sat 0.7g,mono 1.3g,poly 1.3g)
Robin Vitetta-Miller Cooking Light, JULY 2002