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Healthy Recipes

Oranges are a great way to brighten up the palate and the plate. Oranges have been a longtime friend of poultry dishes, whether in the form of duck a l’orange or as the orange chicken on the menu of your favorite Chinese restaurant. This recipe doubles the orange dose with both fruit and marmalade and adds the zing of crushed red pepper to give your healthy appetite a springtime wake-up call.

CITRUS CHICKEN

Ingredients:

4 - 4 oz. boneless chicken breasts
1/4 teaspoon salt
2 teaspoons cooking oil
2 medium oranges
2 Tablespoons orange marmalade
1/4 teaspoon ground ginger
1/8 teaspoon crushed red pepper

Equipment/Utensils:

Non stick skillet
Grater
Small bowl

Directions:

1. Sprinkle chicken with salt. In a medium nonstick skillet cook chicken in hot oil over medium heat for 8 to 10 minutes or until chicken is done (170°F), turning once.

2. Meanwhile, finely shred enough of the orange peel to measure ¼ teaspoon; set aside. Peel orange. Cut orange in half lengthwise; cut crosswise into slices. In a small bowl combine orange peel and orange slices. Add orange marmalade, ginger, and, if desired, crushed red pepper; toss gently to coat.

3. Remove cooked chicken from skillet; cover and keep warm. Reduce heat to low. Add orange mixture to the skillet. Cook and stir for 30 to 60 seconds or until marmalade is melted and mixture is heated through. Serve the orange mixture over chicken.

Yield: 4 servings

Nutritional Information:

Serving size 1 breast
Total Fat 4g
Calories 207
Carbohydrates 14g
Protein 27g
Cholesterol 66mg
Sodium 210mg
Fiber 1.5g