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Curry-Orange Chicken

Yield 4 servings
Add easy orange flavor to chicken breast tenders by cooking the chicken in a mixture of bell peppers, garlic, orange marmalade and curry powder.

Ingredients

  • 2 cups uncooked instant rice
  • 3/4 pound chicken breast tenders
  • 2 tablespoons all-purpose flour
  • Cooking spray
  • 1 teaspoon vegetable oil
  • 2 medium-size green bell peppers, cut into strips
  • 1 tablespoon minced garlic
  • 1/2 cup low-sodium chicken broth
  • 1/3 cup low-sugar orange marmalade
  • 1 teaspoon curry powder

Nutrition Information

  • calories 323
  • caloriesfromfat 9 %
  • fat 3.1 g
  • satfat 0.6 g
  • monofat 0.0 g
  • polyfat 0.0 g
  • protein 24.6 g
  • carbohydrate 47.1 g
  • fiber 1.7 g
  • cholesterol 49 mg
  • iron 0.0 mg
  • sodium 81 mg
  • calcium 0.0 mg

How to Make It

  1. Cook rice according to package directions, omitting salt and fat.

  2. While rice cooks, combine chicken and flour in a zip-top plastic bag. Seal bag, and shake gently to coat chicken.

  3. Coat a nonstick skillet with cooking spray; add oil. Place over medium-high heat until hot. Add pepper strips and garlic; cook, stirring constantly, 1 minute. Add chicken, and cook, stirring constantly, 6 minutes or until chicken is lightly browned. Add broth, marmalade, and curry powder; cook 5 minutes or until chicken is done, stirring often. Serve over rice.

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