Preparation time : 8 minutes
Total Time : 16 minutes
- 2 teaspoons dark sesame oil
- 4 (4-ounce) skinless, boneless chicken breast halves
- ½ teaspoon salt
- ¼ teaspoon freshly ground black pepper
- 1 (11-ounce) can mandarin oranges in light syrup, undrained
- ½ cup chopped green onions
- 1 tablespoon finely chopped seeded red and green jalapeño pepper
- 1 teaspoon bottled minced garlic
- ½ cup fat-free, lower-sodium chicken broth
- 1 tablespoon lower-sodium soy sauce
- 2 teaspoons cornstarch
Preparation Method :
1) Heat a large nonstick skillet over medium-high heat. Add oil to pan; swirl to coat. Sprinkle chicken with salt and pepper. Add chicken to pan; cook 4 minutes on each side or until browned.
2) While chicken cooks, drain oranges in a colander over a bowl, reserving 2 tablespoons liquid. Add oranges, 2 tablespoons liquid, onions, jalapeño, and garlic to pan. Reduce heat; simmer 2 minutes.
3) Combine broth, soy sauce, and cornstarch; add to pan. Bring to a boil; cook 1 minute or until slightly thickened. Serves 4 (serving size: 1 chicken breast half and 6 tablespoons sauce)
- Chop the green onions and jalapeño while the chicken cooks. Combine the cornstarch, broth, and soy sauce before adding it to the hot pan to keep the sauce smooth.