Chicken with Mandarin Orange and Water Chestnut Sauce
Browse the article Chicken with Mandarin Orange and Water Chestnut Sauce
Chicken with Mandarin Orange and Water Chestnut Sauce
Yield: Makes 4 servings
Even though they're called water chestnuts, they're really tubers–-not nuts. But they are low in calories, about 14 per ounce, and virtually fat free.
Ingredients:
1
can (11 ounces) mandarin oranges, drained
1
can (8 ounces) sliced water chestnuts, drained
4
teaspoons packed brown sugar
2
tablespoons white vinegar
1
tablespoon reduced-sodium soy sauce
2
teaspoons cornstarch
1/4
cup water
1-1/2
cups chicken broth or stock
4
split chicken breast halves, skinned and boned
Preparation:
1.
In small saucepan, combine mandarin oranges, water chestnuts, brown sugar, vinegar, soy sauce and cornstarch dissolved in 1/4 cup water. Cook until mixture becomes clear and thickens, about 4 to 5 minutes, stirring occasionally. Remove from heat. In large skillet, bring broth to a simmer. Pound chicken breasts with meat mallet to 1/2-inch thickness. Place chicken in skillet; cover and simmer over medium-low heat about 8 to 10 minutes or until chicken is no longer pink in center. Remove chicken from poaching liquid. Place on serving platter. Heat sauce if needed; spoon sauce over chicken.
Nutritional Information:
| Serving Size: | |
| Sodium | 755 mg |
| Protein | 20 g |
| Fiber | <1 g |
| Carbohydrate | 22 g |
| Cholesterol | 73 mg |
| Saturated Fat | 1 g |
| Total Fat | 5 g |
| Calories from Fat | 18 % |
| Calories | 253 |
Dietary Exchange:
| Meat | 3 |
| Vegetable | 1 |
| Fruit | 1 |
This recipe appears in:
Chinese