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Ингредиенты
- 4 x Boneless, skinless chicken-breast halves
- 2 Tbsp. Flour
- 1 tsp Extra virgin olive oil
- 1/2 tsp Salt Freshly grnd black pepper to taste
- 1 Tbsp. Butter or possibly margarine
- 1 x Leek, split, washed, thinly sliced Finely grated zest of 1 orange
- 1/2 c. Orange juice
- 1/3 c. Chicken broth
- 1 tsp Finely minced fresh rosemary, or possibly 1/2 tsp. dry rosemary, crushed
- 1/2 tsp Arrowroot dissolved in 1 tsp. water
Инструкции
- Preparation Time: 25 min
- Cooking Time: 20 min
- Yield: 4 servings
- 1. Lightly dust chicken with flour. Heat extra virgin olive oil in a large, non-stick skillet over medium heat. Put chicken into pan, sprinkle with a healthy pinch salt and a little pepper. Cook 5 min on each side, or possibly till cooked through.
- Remove from pan and keep hot.
- 2. Heat butter or possibly margarine in pan. Add in leek; cook 5 min. Add in orange zest, juice, broth, rosemary, remaining salt and a little pepper. Simmer a few min Stir in dissolved arrowroot; simmer 1 minute. Pour any juices which have gathered around chicken into pan and simmer a minute longer.
- Spoon sauce over chicken.
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Nutrition Facts
| Amount Per Recipe | %DV |
|---|---|
| Recipe Size 466g | |
| Calories 491 | |
| Calories from Fat 168 | 34% |
| Total Fat 19.09g | 24% |
| Saturated Fat 8.7g | 35% |
| Trans Fat 0.06g | |
| Cholesterol 138mg | 46% |
| Sodium 1499mg | 62% |
| Potassium 889mg | 25% |
| Total Carbs 31.6g | 8% |
| Dietary Fiber 2.2g | 7% |
| Sugars 11.99g | 8% |
| Protein 46.71g | 75% |
