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Spicy Ginger-and-Orange Chicken with Broccoli

Prep time 20 mins
Cook time 18 mins
Chill time 15 mins
Yield 4 Servings

Ingredients

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

Nutrition Information

  • calories 257
  • fat 2 g
  • satfat 0 g
  • protein 22 g
  • carbohydrate 39 g
  • fiber 3 g
  • cholesterol 41 mg
  • sodium 532 mg

How to Make It

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

  2. Cook broccoli in boiling water for 3 minutes; drain. Plunge into ice water to stop the cooking; remove from water and set aside. Drain chicken, reserving soy sauce; dredge chicken slices in cornstarch.

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

  4. Add reserved soy sauce, onion, ginger, orange rind, red pepper, garlic and sesame oil to reserved drippings in skillet. Sauté for 2 to 3 minutes or until onion is tender.

  5. Add broth and marmalade to soy-sauce mixture, stirring until marmalade is melted. Return chicken to skillet. Bring to a boil for 1 minute. Slowly stir in broccoli and orange sections. Serve dish immediately.