Ginger and Orange Chicken with Broccoli
By MaryEllen
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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 teaspoon ground red pepper (or to taste)
- 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
Details
Servings 1
Adapted from blu175.mail.live.com
Preparation
Step 1
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. Makes 4 servings.
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Nutritional Information
Amount per serving
Calories: 365
Calories from fat: 10%
Fat: 4g
Saturated fat: 0.8g
Monounsaturated fat: 1g
Polyunsaturated fat: 1.2g
Protein: 45g
Carbohydrate: 38g
Fiber: 6g
Cholesterol: 99mg
Iron: 2.6mg
Sodium: 666mg
Calcium: 123mg
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