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Orange Mandarin Chicken

Source of Recipe


Cooking Light-7/02






List of 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 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
  






Instructions



1. 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.
   
   
2. 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.
   
   
3. 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.