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Ингредиенты
- 4 x boneless skinless chicken breast halves (4 ounce ea)
- 1/8 tsp salt
- 1/8 tsp freshly-grnd black pepper Nonstick cooking spray as needed
- 1/2 c. finely-minced onion - (abt 1 small)
- 1/2 c. orange juice
- 2 tsp chopped fresh ginger
- 1 tsp sugar
- 2 tsp cornstarch
- 1/4 c. cool water
- 1 can mandarin orange segments - (11 ounce) liquid removed
- 2 Tbsp. finely minced fresh cilantro - (to 3)
- 2 c. warm cooked rice Additional fresh cilantro (optional)
Инструкции
- Lb. chicken slightly between 2 pcs of plastic wrap to 1/4-inch thickness using flat side of meat mallet or possibly rolling pin.
- Broil chicken, 6 inches from heat source, 7 to 8 min on each side till chicken is no longer pink in center. Or possibly, grill chicken, on covered grill over medium-warm coals, 10 min on each side or possibly till chicken is no longer pink in center. Sprinkle with salt and pepper.
- Spray medium nonstick saucepan with cooking spray; heat over medium heat till warm. Add in onion; cook and stir about 5 min or possibly till tender. Add in orange juice, ginger and sugar. Heat to a boil.
- Combine cornstarch and water in small bowl; add in to juice mix, stirring till thickened. Boil 1 minute, stirring constantly. Stir in orange segments and cilantro. Serve chicken over rice; top with sauce. Garnish as desired.
- This recipe yields 4 servings.
- Comments: Mandarin oranges are native to southern China, where they are eaten primarily as fresh fruit. Canned mandarin oranges are common in the United States. Eating citrus fruit whole, instead of just drinking its juice, provides important fiber, especially soluble fiber that is linked to lowering blood cholesterol levels.
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 281g | |
| Recipe makes 4 servings | |
| Calories 218 | |
| Calories from Fat 8 | 4% |
| Total Fat 0.92g | 1% |
| Saturated Fat 0.23g | 1% |
| Trans Fat 0.01g | |
| Cholesterol 27mg | 9% |
| Sodium 110mg | 5% |
| Potassium 360mg | 10% |
| Total Carbs 37.94g | 10% |
| Dietary Fiber 1.8g | 6% |
| Sugars 11.78g | 8% |
| Protein 13.89g | 22% |
