Mandarin Orange Chicken Photo
Mandarin Orange Chicken

YIELD Makes 4 servings

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.

INGREDIENTS

4 boneless skinless chicken breasts (about 1/4 pound each)
1/8 teaspoon salt
1/8 teaspoon black pepper
Nonstick cooking spray
1/2 cup finely chopped onion (about 1 small)
1/2 cup orange juice
2 teaspoons minced fresh ginger
1 teaspoon sugar
2 teaspoons cornstarch
1/4 cup cold water
1 can (11 ounces) mandarin orange segments, drained
2 to 3 tablespoons finely chopped fresh cilantro
2 cups hot cooked rice
Additional fresh cilantro (optional)

PREPARATION:

  1. 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 or 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.
  2. 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.
  3. 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 appears in: Chinese
NUTRITIONAL INFORMATION:
Serving Size: 1/4 cup cooked rice with 1 chicken breast and 1/4 of sauce
Fiber <1 g
Carbohydrate 37 g
Cholesterol 69 mg
Saturated Fat 1 g
Total Fat 3 g
Calories from Fat 10 %
Calories 298
Protein 28 g
Sodium 132 mg
DIETARY EXCHANGE:
Meat 3
Starch 2

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