Spicy Ginger-and-Orange Chicken with Broccoli

Recipe from Southern Living

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Nutritional Information

Amount per serving
  • Calories: 365
  • Calories from fat: 10%
  • Fat: 4g
  • Saturated fat: 0.8g
  • Monounsaturated fat: 1g
  • Polyunsaturated fat: 1.2g
  • Protein: 45g
  • Carbohydrate: 38g
  • Fiber: 6g
  • Cholesterol: 99mg
  • Iron: 2.6mg
  • Sodium: 666mg
  • Calcium: 123mg

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

Preparation

  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.
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