Saturday, February 13, 2010

This Week's Healthy Recipe

Ok, so I haven't posted in a while. That doesn't mean that I haven't been cooking up some good healthy dinners. Brian and I directed a 15K last weekend and all my time went to that. As for this week, I guess I'll blame not posting on recovering from directing the 15K. Anyways, here's a great chicken dish I made a couple of weeks ago. This is another weight watchers recipe.

Orange Chinese Chicken

2 tsp dark sesame oil
2 tsp orange zest, strips
1 pound(s) uncooked boneless, skinless chicken breast, four 4-oz pieces
1/8 tsp table salt, or to taste
1/8 tsp black pepper, or to taste
15 oz Sunfresh Mandarin Oranges In Light Syrup, or similar item
1/2 cup(s) reduced-sodium chicken broth
1 Tbsp low-sodium soy sauce
1 Tbsp orange zest, finely grated, or to taste
2 tsp cornstarch

Heat oil in a large nonstick skillet over medium-low heat. Add zest strips and cook, stirring, until fragrant and slightly cooked, about 1 to 2 minutes. Meanwhile, season both sides of chicken with salt and pepper. When zest is finished, increase heat to medium-high; add chicken to skillet and cook until golden, flipping once, about 2 minutes per side.

Drain oranges and reserve 1/4 cup liquid. Add oranges with reserved liquid to skillet and simmer 2 minutes. Whisk together broth, soy sauce, finely grated zest and cornstarch in a small bowl; add mixture to pan and simmer until sauce thickens and chicken is cooked through, about 3 minutes more. Yields 1 piece of chicken and about 1/4 cup of sauce per serving.

Here's the finish product. This one was so quick and easy that I didn't need to do anything ahead of time. It was delicious! Enjoy! It has only 5 WW points per serving.

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