Mandarin Orange Chicken

Recipe Ingredients

4		Boneless skinless chicken breast halves - (4 oz ea)
1/8 teaspoon	0.6ml	Salt
1/8 teaspoon	0.6ml	Freshly-ground black pepper
		Nonstick cooking spray - as needed
1/2 cup	31g / 1.1oz	Finely-chopped onion - (abt 1 small)
1/2 cup	118ml	Orange juice
2 teaspoons	10ml	Minced fresh ginger
1 teaspoon	5ml	Sugar
2 teaspoons	10ml	Cornstarch
1/4 cup	59ml	Cold water
1		Mandarin orange segments - (11 oz) - drained
2 tablespoons	30ml	Finely chopped fresh cilantro - (to 3)
2 cups	320g / 11oz	Hot cooked rice
		Additional fresh cilantro - (optional)

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.

Source:
Diabetic Cooking at http://www.diabeticcooking.com

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