Oriental Citrus Chicken

Jun 13 2012

Enjoy this delicious combination of chicken and veggies with an intriguing tangy twist.
Recipe adapted from Oregon State University’s Food Hero
 

Serves 10

Dietitian's Tip: 

Asian flavored foods often are high in sodium. This recipe uses lots of flavor from garlic, ginger, orange juice and vegetables so less sodium is needed. Serve over a bed of warm brown rice for extra fiber and round it off with a glass of non-fat milk as a refresher.

Ingredients: 

2 teaspoons vegetable oil
3 chicken breasts, boned, skinned, and cut into 2-inch pieces
2 slices fresh ginger root, peeled and minced, or 1/2 teaspoon ground ginger
1 clove garlic, minced
1 can (8 ounce) pineapple chunks, drained (save juice)
1 1⁄2 cups orange juice
1 cup reduced-sodium chicken broth or water
2 tablespoons vinegar
4 cups sliced vegetables, such as celery, green peppers, onions, and mushrooms
1 medium tomato, cut in wedges
2 tablespoons reduced-sodium soy sauce
1 tablespoon sugar
2 tablespoons cornstarch
 

Preparation: 

Heat oil in a large skillet over medium-high heat (350 degrees in an electric skillet).

Add chicken, ginger, and garlic, and cook 5 minutes or until chicken is no longer pink.

Add pineapple juice, 1 cup of orange juice, chicken broth, and vinegar. Cover and simmer for 5 minutes.

Add sliced vegetables. Cover and cook 3 minutes.

Mix remaining 1/2 cup orange juice, soy sauce, sugar, and cornstarch together in a small bowl. Stir until smooth. Add to skillet and cook, stirring constantly, until mixture comes to a boil and thickens.

Add tomato wedges and pineapple chunks.

Refrigerate leftovers within 2-3 hours.

 

Nutrition Information: 

Serving size: 1 cup
Per serving: 110 calories, 2 g total fat, 0 g saturated fat, 13 g carbohydrates, 9 g protein, 1 g fiber, 170 mg sodium, 242 mg potassium, 17 mg magnesium, 20 mg calcium