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The Recipe Instructions |
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Ingredients
4 boneless skinless chicken breast ha, (4 oz ea)
1/8 tsp salt
1/8 tsp freshly-ground black pepper
Nonstick cooking spray, as needed
1/2 cup finely-chopped onion - (abt 1 small
1/2 cup orange juice
2 tsp minced fresh ginger
1 tsp sugar
2 tsp cornstarch
1/4 cup cold water
1 can mandarin orange segments - (11 oz), drained
2 tbsp finely chopped fresh cilantro - (to
2 cup hot cooked rice
Additional fresh cilantro, (optional)
Directions
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 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.
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.
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 yields 4 servings.
Exchanges Per Serving: 2 Starch, 3 Meat.
Nutrition Facts: Calories 298; Calories from Fat 10%; Total Fat 3g;
Saturated Fat 1g; Protein 28g; Carbohydrates 37g; Cholesterol 69mg;
Sodium 132mg; Dietary Fiber 1g.
Comments: 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.
Source:
"Diabetic Cooking at http://www.diabeticcooking.com"
S(Formatted for MC6):
"08-19-2002 by Joe Comiskey - jcomiskey@krypto.net"
Copyright:
"© Publications International Ltd, 2002"
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Per Serving (excluding unknown items): 273 Calories; 2g Fat (6.1% calories
from fat); 30g Protein; 31g Carbohydrate; trace Dietary Fiber; 68mg
Cholesterol; 146mg Sodium. Exchanges: 2 Grain(Starch); 4 Lean Meat; 0
Fruit; 0 Other Carbohydrates.
Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 0 0 0 0 0
Contributor: n/a
Preparation Time: 0:00
Servings: 4
Diet Mandarin Orange Chicken Recipe brought to you by Diet Recipes To-Go
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