Orange-Sauced Chicken

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

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Nutritional Information

Amount per serving
  • Calories: 204
  • Calories from fat: 17%
  • Fat: 3.8g
  • Saturated fat: 0.7g
  • Monounsaturated fat: 2.1g
  • Polyunsaturated fat: 0.6g
  • Protein: 27.4g
  • Carbohydrate: 14g
  • Fiber: 0.4g
  • Cholesterol: 66mg
  • Iron: 1.2mg
  • Sodium: 398mg
  • Calcium: 27mg

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

  1. Combine first 8 ingredients in a medium bowl, stirring with a whisk.
  2. Dredge chicken in breadcrumbs.
  3. 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.
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