Spicy Ginger-and-Orange Chicken with Broccoli

Recipe from All You

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Recipe Time

Cook Time:
Prep Time:
Chill: 15 Minutes

Nutritional Information

Amount per serving
  • Calories: 257
  • Fat: 2g
  • Saturated fat: 0g
  • Protein: 22g
  • Carbohydrate: 39g
  • Fiber: 3g
  • Cholesterol: 41mg
  • Sodium: 532mg

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

  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.
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