Spicy Ginger-and-Orange Chicken with Broccoli

Recipe from

Nutritional 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

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

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

Cook broccoli in boiling water 3 minutes; drain. Plunge into ice water to stop the cooking process; drain. 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 1 minute on each side or until done. Remove chicken from skillet, reserving drippings in skillet; keep chicken warm.

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

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.

Note:

December 2002