Orange Mandarin Chicken

Serve with Asian noodles - such as soba, somen, or udon - and steamed snow peas.

Yield: 4 servings (serving size: 1 chicken breast half and 6 tablespoons sauce)

Ingredients

• 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

Preparation

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.

Nutritional Information

Calories:

212 (16% from fat)

Fat:

3.8g (sat 0.7g,mono 1.3g,poly 1.3g)

Protein:

27.2g

Carbohydrate:

15.2g

Fiber:

0.7g

Cholesterol:

66mg

Iron:

1.9mg

Sodium:

562mg

Calcium:

27mg