Orange-Braised Chicken with Vegetables

recipe

Yield:

4 servings (serving size: 1 chicken breast half and 1/2 cup sauce)

Recipe from

Oxmoor House

Recipe Time

Prep: 9 Minutes
Cook: 28 Minutes

Nutritional Information

Calories 230
Fat 5.7 g
Satfat 1.1 g
Protein 30.2 g
Carbohydrate 11.7 g
Cholesterol 66 mg
Iron 2.1 mg
Sodium 732 mg
Caloriesfromfat 22 %
Fiber 2.1 g
Calcium 53 mg

Ingredients

1 cup fat-free, less-sodium chicken broth
2 tablespoons tomato paste
1 1/2 teaspoons grated orange rind
1 teaspoon sugar
3/4 teaspoon dried basil
1/4 teaspoon salt
1/4 teaspoon pepper
4 (4-ounce) skinless, boneless chicken breast halves
1 1/2 tablespoons Italian-seasoned breadcrumbs
1 tablespoon olive oil
Cooking spray
1 cup matchstick-cut carrots
1 cup thinly sliced leeks
1/2 cup chopped celery
2 tablespoons dry vermouth or vodka

Preparation

Combine first 7 ingredients in a bowl; stir with a whisk. Set aside. Coat chicken with breadcrumbs.

Heat oil in a large nonstick skillet coated with cooking spray over medium-high heat. Add chicken; cook 5 minutes on each side or until golden brown. Remove chicken.

Add carrot, leeks, celery, and vermouth to pan. Sauté 3 minutes or until leeks are soft. Return chicken to pan. Pour broth mixture over chicken; cover, reduce heat, and simmer 15 minutes or until chicken is done.

Oxmoor House Healthy Eating Collection,

Oxmoor House

January 2003