Orange Mandarin Chicken

:en.rafed.net

2012/02/02

1084

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 jalapeno 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, jalapeno, 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.

YIELD: 4 Servings (serving size: 1 chicken breast half and 6 tablespoons sauce). 212 cal, 3.8g fat, 27.2g pro, 15.2g carb, 0.7g fiber, 66mg chol, 1.9mg iron, 562mg sod, 27mg calc.

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