Spicy Ginger-and-Orange Chicken with Broccoli

Spicy Ginger-and-Orange Chicken with Broccoli Recipe
4

Worthy of a special occasion

Yield:

4 Servings

Recipe Time

Prep: 20 Minutes
Cook: 18 Minutes
Chill: 15 Minutes

Nutritional Information

Calories 257
Fat 2 g
Satfat 0 g
Protein 22 g
Carbohydrate 39 g
Fiber 3 g
Cholesterol 41 mg
Sodium 532 mg

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

Preparation

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

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.

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.

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.

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.

Note:

February 2005
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