Ingredients Jump to Instructions ↓

  1. 4 Boneless skinless chicken breast halves - (4 oz ea)

  2. 1/8 teaspoon 0.6ml Salt

  3. 1/8 teaspoon 0.6ml Freshly-ground black pepper Nonstick cooking spray - as needed

  4. 1/2 cup 31g / 1.1oz Finely-chopped onion - (abt 1 small)

  5. 1/2 cup 118ml Orange juice

  6. 2 teaspoons 10ml Minced fresh ginger

  7. 1 teaspoon 5ml Sugar

  8. 2 teaspoons 10ml Cornstarch

  9. 1/4 cup 59ml Cold water

  10. 1 Mandarin orange segments - (11 oz) - drained

  11. 2 tablespoons 30ml Finely chopped fresh cilantro - (to 3)

  12. 2 cups 320g / 11oz Hot cooked rice Additional fresh cilantro -

Instructions Jump to Ingredients ↑

  1. Recipe Instructions Pound chicken slightly between 2 pieces of plastic wrap to 1/4-inch thickness using flat side of meat mallet or rolling pin. Broil chicken, 6 inches from heat source, 7 to 8 minutes on each side until chicken is no longer pink in center. Or, grill chicken, on covered grill over medium-hot coals, 10 minutes on each side or until chicken is no longer pink in center. Sprinkle with salt and pepper. Spray medium nonstick saucepan with cooking spray; heat over medium heat until hot. Add onion; cook and stir about 5 minutes or until tender. Add orange juice, ginger and sugar. Heat to a boil. Combine cornstarch and water in small bowl; add to juice mixture, stirring until thickened. Boil 1 minute, stirring constantly. Stir in orange segments and cilantro. Serve chicken over rice; top with sauce. Garnish as desired. This recipe yields 4 servings. Exchanges Per Serving: 2 Starch, 3 Meat. Nutrition Facts: Calories 298; Calories from Fat 10%; Total Fat 3g; Saturated Fat 1g; Protein 28g; Carbohydrates 37g; Cholesterol 69mg; Sodium 132mg; Dietary Fiber 1g.


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