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Spicy Ginger-and-Orange Chicken with Broccoli

Yield Makes 4 servings

Ingredients

  • 4 (6-ounce) skinned and boned chicken breast halves, cut into thin strips
  • 3 tablespoons lite soy sauce
  • 1 pound broccoli, cut into florets
  • 3 tablespoons cornstarch
  • Vegetable cooking spray
  • 1/2 small sweet onion, diced
  • 2 tablespoons minced fresh ginger
  • 1 teaspoon grated orange rind
  • 1/4 to 1/2 teaspoon ground red pepper
  • 1 teaspoon dark sesame oil
  • 2 garlic cloves, minced
  • 1/2 cup fat-free reduced-sodium chicken broth
  • 1/4 cup orange marmalade
  • 2 large oranges, peeled, sectioned, and coarsely chopped

Nutrition Information

  • calories 365
  • caloriesfromfat 10 %
  • fat 4 g
  • satfat 0.8 g
  • monofat 1 g
  • polyfat 1.2 g
  • protein 45 g
  • carbohydrate 38 g
  • fiber 6 g
  • cholesterol 99 mg
  • iron 2.6 mg
  • sodium 666 mg
  • calcium 123 mg

How to Make It

  1. Place chicken and soy sauce in a shallow dish or heavy-duty zip-top plastic bag. Cover or seal, and chill 15 minutes.

  2. Cook broccoli in boiling water 3 minutes; drain. Plunge into ice water to stop the cooking process; drain. Set aside.

  3. Drain chicken, reserving soy sauce; dredge chicken slices in cornstarch.

  4. Brown chicken, in batches, in a large nonstick skillet coated with cooking spray over medium-high heat 1 minute on each side or until done. Remove chicken from skillet, reserving drippings in skillet; keep chicken warm.

  5. Add reserved soy sauce, onion, and next 5 ingredients to reserved drippings in skillet; sauté 2 to 3 minutes or until vegetables are tender.

  6. Add chicken broth and marmalade, stirring until marmalade is melted. Return chicken to skillet. Bring to a boil; stir in broccoli and orange sections, and serve immediately.