Orange-Braised Chicken with Vegetables

Yield: 4 servings (serving size: 1 chicken breast half and 1/2 cup sauce)
Recipe from Oxmoor House

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Nutritional Information

Amount per serving
  • Calories: 230
  • Fat: 5.7g
  • Saturated fat: 1.1g
  • Protein: 30.2g
  • Carbohydrate: 11.7g
  • Cholesterol: 66mg
  • Iron: 2.1mg
  • Sodium: 732mg
  • Calories from fat: 22%
  • Fiber: 2.1g
  • Calcium: 53mg

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

  1. Combine first 7 ingredients in a bowl; stir with a whisk. Set aside. Coat chicken with breadcrumbs.
  2. 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.
  3. 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.
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