Specials
Fruta Planta Advanced Version
Was: $19.99
Now: $16.99
Join our Newsletter
Payment Processing

Categories

Chef Meg's Orange Chicken

10/22/2011 by

Chef Meg's Orange Chicken

Low Fat Chef Meg's Orange Chicken Recipe

When I first started thinking about this recipe, I envisioned a sauce made with honey and balsamic
vinegar. Instead, I opted for rice-wine vinegar, which pairs well with oranges--and with this
dish you get a serving of fruit in every portion. Dice the orange if you prefer smaller pieces and--if
you're feeling creative--use a vegetable peeler to create curls of orange zest.

INGREDIENTS
1 tbsp olive oil
11⁄2 tsp dried thyme
1⁄2 tsp salt
1⁄4 tsp white or black pepper
1 pound boneless, skinless chicken
breasts
2 small to medium oranges
3 tbsp rice-wine vinegar
2 tbsp honey

DIRECTIONS
1. In a glass dish, mix together the oil, thyme,
salt, and pepper for a quick marinade.
2. Place the chicken flat on a cutting board, remove
any fat, and slice each breast into quarters
so that you have 1- to 11⁄2-inch thick strips. Add
the meat to the marinade and toss to coat. Cover
and place in the fridge for at least 15 minutes.
(You can also do this in the morning.)
3. Zest the orange by using a grater to remove
just the orange part of the peel (not the white
pith). Using a sharp knife, cut away the remaining
peel and pith, then, holding the fruit over a
bowl to catch the juice, cut sections from the
orange, working in a V fashion to cut away any
membrane. Reserve the fruit and juice for the
sauce.
4. Preheat a nonstick skillet to moderate heat.
Spray with nonstick cooking spray, then add
the chicken once the pan is hot. Discard the
marinade. Cook the chicken until firm and no
longer pink, about 5 minutes.
5. While the meat is cooking, place the vinegar
and honey in a small saucepan and bring to a
boil. Lower the heat and simmer until the mixture
is reduced by half. Add the orange, juice,
and the zest to the sauce, stir, and remove from
the heat. Divide the chicken onto 4 plates and
pour the sauce over the meat.

 

Nutritional Info

 

 

 

 

Amount Per Serving:

 

 

Calories: 209.9

 

 

 

 

 

Total Fat:

 

 

4.9g

 

 

 

Total Carbs:

 

 

14.5g

 

 

 

Dietary Fiber:

 

 

1.3mg

 

 

 

Protein:

 

 

26.7g

 

 

 

 

 

 

0 Comments

Leave a Reply