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Orange Mandarin Chicken

Cooking Light

Randy Mayor; Melanie J. Clarke

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Good, Solid Recipe

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
Robin Vitetta-Miller, Cooking Light, JULY 2002