Chicken and Mandarin Oranges

By Totlxtc

Ingredients

• 1/2 * 1/2 teaspoon salt
• 1/2 * 1/2 teaspoon ground ginger
• 1/4 * 1/4 teaspoon pepper
• 4 * 4 boneless skinless chicken breast halves (4 ounces each)
• 1 * 1 tablespoon canola oil
• 1 * 1 can (11 ounces) mandarin oranges
• 1 * 1 small onion, chopped
• 1/8 * 1/8 teaspoon crushed red pepper flakes
• * Hot cooked rice
• 2 * 2 teaspoons cornstarch
• 2 * 2 tablespoons water
• 1/4 * 1/4 cup minced fresh cilantro

Details

Servings 4

Preparation

Step 1

* In a small bowl, combine the salt, ginger and pepper. Sprinkle over both sides of chicken. In a nonstick skillet, saute chicken in oil for 2 minutes on each side or until browned. Remove chicken to plate and keep warm.
* Reduce heat to medium-low. Drain oranges, reserving juice. Stir juice, onion and red pepper flakes into skillet. Cook and stir for about 3 minutes or until onion is tender. Bring to a boil. Return chicken to skillet. Reduce heat; cover and cook for about 10 minutes or until chicken juices run clear. Place chicken over rice; keep warm. Combine cornstarch and water until smooth. Gradually stir into skillet. Bring to a boil; cook and stir for about 2 minutes or until mixture is thickened. Add mandarin oranges; heat through. Pour sauce over chicken. Sprinkle with cilantro. Yield: 4 servings.


Nutritional Analysis: One serving (1 chicken breast half with sauce, calculated without rice) equals 202 calories, 5 g fat (1 g saturated fat), 66 mg cholesterol, 370 mg sodium, 11 g carbohydrate, 2 g fiber, 27 g protein. Diabetic Exchanges: 3 lean meat, 1 fruit.