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Orange Chicken (with nutritional values)

LeighZ

New Member
INGREDIENTS - serves 4
Marinade 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

Above is origianlly recipe, below an adaptation)
Add garlic, ginger, a tipple of worchestire sauce and some chive to taste. You can of course substitute the honey for a little sugar and use 1 tin of mandarin oranges with the zest of clementines or whatever is available if oranges are not.

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

Calories per serving of Orange Chicken
125 calories of Chicken Breast, no skin, (4 ounces)
32 calories of Honey, (0.50 tbsp)
30 calories of Olive Oil, (0.25 tbsp)
23 calories of Oranges, (0.50 small (2-3/8" dia))
1 calories of Thyme, fresh, (0.75 tsp)
0 calories of Pepper, black, (0.06 tsp)
0 calories of Salt, (0.13 tsp)
0 calories of rice wine vinegar, (0.50 tbsp)

Amount Per Serving
Calories 209.9
Total Fat 4.9 g
Saturated Fat 0.8 g
Polyunsaturated Fat 0.6 g
Monounsaturated Fat 2.8 g
Cholesterol 65.7 mg
Sodium 364.9 mg
Potassium 386.7 mg
Total Carbohydrate 14.5 g
Dietary Fiber 1.3 g
Sugars 8.6 g
Protein 26.7 g
Vitamin A 3.0 %
Vitamin B-12 7.2 %
Vitamin B-6 32.9 %
Vitamin C 46.6 %
Vitamin D 0.0 %
Vitamin E 3.4 %
Calcium 3.5 %
Copper 3.9 %
Folate 4.9 %
Iron 5.9 %
Magnesium 9.5 %
Manganese 3.0 %
Niacin 64.2 %
Pantothenic Acid 10.6 %
Phosphorus 23.0 %
Riboflavin 7.7 %
Selenium 29.3 %
Thiamin 8.1 %
Zinc 6.5 %
 

Danniplus4

New Member
That sounds really nice. I can only manage half a chicken breast so it would about 100 calories plus whatever veg I have with it. Perfect!

Thank you
 
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