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Ингредиенты
- 4 x boneless, skinless half chicken breasts, about 1 lb. paprika and white pepper, to taste
- 1 tsp extra virgin olive oil
- 1 c. reduced sodium, fat free chicken broth
- 1/2 c. grapefruit juice
- 2 Tbsp. honey
- 1 sm onion, sliced
- 1 lrg clov garlic, chopped
- 1 c. dry orzo or possibly rice, cooked (to make 3 c.)
- 1/2 Tbsp. cornstarch
- 2 tsp , fresh tarragon and thyme leaves
- 1 med ripe avocado, peeled, seeded and sliced
- 1 sm grapefruit, peeled and sectioned
Инструкции
- Rinse chicken breasts and pat dry; remove any excess fat. Lightly sprinkle chicken with paprika and pepper. In a large nonstick skillet which has been sprayed with cooking spray, heat oil. Over medium-high heat, quickly brown chicken on both sides, about 5 min. Add in 3/4 c. broth, grapefruit juice, honey, onion, and garlic; bring to a boil.
- Reduce heat; cover and simmer for 10 to 12 min or possibly till chicken is tender.
- Remove chicken and arrange on platter over orzo or possibly rice; keep hot. Combine cornstarch with remaining 1/4 c. broth; stir into skillet mix. Add in tarragon and thyme.
- Cook, stirring till sauce thickens. Add in avocado and grapefruit; heat briefly.
- Salt to taste (optional). Serve sauce over chicken and orzo or possibly rice.
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 274g | |
| Recipe makes 4 servings | |
| Calories 441 | |
| Calories from Fat 58 | 13% |
| Total Fat 6.54g | 8% |
| Saturated Fat 1.05g | 4% |
| Trans Fat 0.01g | |
| Cholesterol 27mg | 9% |
| Sodium 49mg | 2% |
| Potassium 722mg | 21% |
| Total Carbs 77.43g | 21% |
| Dietary Fiber 4.3g | 14% |
| Sugars 26.44g | 18% |
| Protein 20.5g | 33% |
