Orange-Sauced Chicken

Orange-Sauced Chicken Recipe

Photo: Lee Harrelson; Styling: Jan Gautro

Orange-sauced chicken is a super-fast supper idea that is rich with flavor, yet only has around 200 calories per serving. Serve over rice or with mixed vegetables.

Yield:

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

Recipe from

Oxmoor House

Recipe Time

Prep: 8 Minutes
Cook: 10 Minutes

Nutritional Information

Calories 204
Caloriesfromfat 17 %
Fat 3.8 g
Satfat 0.7 g
Monofat 2.1 g
Polyfat 0.6 g
Protein 27.4 g
Carbohydrate 14 g
Fiber 0.4 g
Cholesterol 66 mg
Iron 1.2 mg
Sodium 398 mg
Calcium 27 mg

Ingredients

1/4 cup fresh orange juice
1/4 cup fat-free, less-sodium chicken broth
1 tablespoon orange marmalade
1 teaspoon fresh lemon juice
3/4 teaspoon cornstarch
1/8 teaspoon dried crushed rosemary
1/8 teaspoon salt
1/4 teaspoon freshly ground black pepper
2 (4-ounce) skinless, boneless, chicken breast halves
1 tablespoon Italian-seasoned breadcrumbs
1 teaspoon olive oil
Cooking spray
1 teaspoon chopped fresh flat-leaf parsley

Preparation

Combine first 8 ingredients in a medium bowl, stirring with a whisk.

Dredge chicken in breadcrumbs.

Heat oil in a large nonstick skillet coated with cooking spray over medium-high heat. Add chicken, and cook 3 to 4 minutes on each side or just until lightly browned on both sides. Add broth mixture; cover, reduce heat, and simmer, stirring occasionally, 4 to 5 minutes or until chicken is done. Sprinkle with parsley.

 

Cooking Light Superfast Suppers,

Oxmoor House

January 2003