Orange Chicken
When I created this recipe, I envisioned a honey-balsamic chicken dish. Instead, I opted for rice wine vinegar, which pairs well with oranges. This dish has half an orange in every serving.
INGREDIENTS
1 tablespoon olive oil
1/2 teaspoon salt
1/4 teaspoon white or black pepper
1 1/2 teaspoons thyme, dried
16 ounces boneless, skinless chicken breast
3 tablespoons rice wine vinegar
2 tablespoons honey
2 oranges, medium to small, zested then segmented
DIRECTIONS
Prepare a quick marinade for the chicken by placing the oil, thyme, salt and pepper in a glass dish. Zest the orange and then segment the fruit by cutting away the skin and pith then removing the fruit working in a "V" fashion to cut away any membrane.
Remove any fat from the chicken.
Place the chicken flat on a cutting board and slice each breast into quarters so that you have 1- to 1 1/2-inch thick strips. Place the meat in the prepared marinade.
Preheat a non-stick skillet to moderate heat. Spray with nonstick cooking spray, then add the chicken once the pan is hot. Cook until firm and no longer pink.
While the meat is cooking, place the vinegar and honey in a small saucepan, bring to a boil and reduce the mixture by half. Add the fruit and zest to the sauce and remove from heat.
Serve the sauce over meat.
Serving size is 3 ounces of protein and 1/2 cup of fruit.
Number of Servings: 4
When I created this recipe, I envisioned a honey-balsamic chicken dish. Instead, I opted for rice wine vinegar, which pairs well with oranges. This dish has half an orange in every serving.
INGREDIENTS
1 tablespoon olive oil
1/2 teaspoon salt
1/4 teaspoon white or black pepper
1 1/2 teaspoons thyme, dried
16 ounces boneless, skinless chicken breast
3 tablespoons rice wine vinegar
2 tablespoons honey
2 oranges, medium to small, zested then segmented
DIRECTIONS
Prepare a quick marinade for the chicken by placing the oil, thyme, salt and pepper in a glass dish. Zest the orange and then segment the fruit by cutting away the skin and pith then removing the fruit working in a "V" fashion to cut away any membrane.
Remove any fat from the chicken.
Place the chicken flat on a cutting board and slice each breast into quarters so that you have 1- to 1 1/2-inch thick strips. Place the meat in the prepared marinade.
Preheat a non-stick skillet to moderate heat. Spray with nonstick cooking spray, then add the chicken once the pan is hot. Cook until firm and no longer pink.
While the meat is cooking, place the vinegar and honey in a small saucepan, bring to a boil and reduce the mixture by half. Add the fruit and zest to the sauce and remove from heat.
Serve the sauce over meat.
Serving size is 3 ounces of protein and 1/2 cup of fruit.
Number of Servings: 4
| Nutritional Info |
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| Amount Per Serving: | |
| Calories: 209.9 | |
| |
| Total Fat: | 4.9g |
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| Total Carbs: | 14.5g |
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| Dietary Fiber: | 1.3mg |
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| Protein: | 26.7g |
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