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Chicken Mandarin

9th edition AHA cookbook cover
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Chicken Mandarin

Three types of citrus infuse the chicken as it simmers to brighten this Asian-style dish.

Ingredients

Servings   4  

  • 1/4 cup all-purpose flour
  • 4 boneless, skinless chicken breast halves (about 4 ounces each), all visible fat discarded
  • 2 teaspoons canola or corn oil
  • 2 teaspoons light tub margarine
  • 1/2 cup fresh orange juice
  • 1/4 cup fresh lemon juice
  • 1 11-ounce can mandarin oranges, packed in juice, drained, juice reserved
  • 2 tablespoons honey
  • 1 1/2 teaspoons lowest sodium available soy sauce
  • 1/2 teaspoon ground ginger

Directions

Tip: Click on step to mark as complete.

  1. Put the flour in a shallow dish. Dip the chicken in the flour, turning to coat and lightly shaking off any excess. Transfer to a plate.
  2. In a large skillet, heat the oil and margarine over medium-high heat, swirling to coat the bottom. Cook the chicken for 1 minute on each side (the chicken won’t be done at this point). Transfer to a large plate.
  3. In a medium bowl, whisk together the orange juice, lemon juice, juice from the mandarin oranges, honey, soy sauce, and ginger. 
  4. Return the chicken to the skillet. Pour the sauce over the chicken. Reduce the heat to medium low. Simmer, covered, for 15 minutes, or until the chicken is no longer pink in the center. Add the mandarin oranges 5 to 10 minutes before the chicken is done.

Nutrition Facts

Chicken Mandarin
CaloriesCalories
259 Per Serving
ProteinProtein
26g Per Serving
FiberFiber
1g Per Serving

Nutrition Facts

Calories 259
Total Fat 6.0 g
Saturated Fat 1.0 g
Trans Fat 0.0 g
Polyunsaturated Fat 1.5 g
Monounsaturated Fat 3.0 g
Cholesterol 73 mg
Sodium 199 mg
Total Carbohydrate 25 g
Dietary Fiber 1 g
Sugars 18 g
Protein 26 g

Dietary Exchanges
1 fruit, 1/2 other carbohydrate, 3 lean meat

 
Three types of citrus infuse the chicken as it simmers to brighten this Asian-style dish.

Nutrition Facts

Chicken Mandarin
CaloriesCalories
259 Per Serving
ProteinProtein
26g Per Serving
FiberFiber
1g Per Serving
×
Calories 259
Total Fat 6.0 g
Saturated Fat 1.0 g
Trans Fat 0.0 g
Polyunsaturated Fat 1.5 g
Monounsaturated Fat 3.0 g
Cholesterol 73 mg
Sodium 199 mg
Total Carbohydrate 25 g
Dietary Fiber 1 g
Sugars 18 g
Protein 26 g

Dietary Exchanges
1 fruit, 1/2 other carbohydrate, 3 lean meat

Ingredients

Servings   4  

  • 1/4 cup all-purpose flour
  • 4 boneless, skinless chicken breast halves (about 4 ounces each), all visible fat discarded
  • 2 teaspoons canola or corn oil
  • 2 teaspoons light tub margarine
  • 1/2 cup fresh orange juice
  • 1/4 cup fresh lemon juice
  • 1 11-ounce can mandarin oranges, packed in juice, drained, juice reserved
  • 2 tablespoons honey
  • 1 1/2 teaspoons lowest sodium available soy sauce
  • 1/2 teaspoon ground ginger

Directions

Tip: Click on step to mark as complete.

  1. Put the flour in a shallow dish. Dip the chicken in the flour, turning to coat and lightly shaking off any excess. Transfer to a plate.
  2. In a large skillet, heat the oil and margarine over medium-high heat, swirling to coat the bottom. Cook the chicken for 1 minute on each side (the chicken won’t be done at this point). Transfer to a large plate.
  3. In a medium bowl, whisk together the orange juice, lemon juice, juice from the mandarin oranges, honey, soy sauce, and ginger. 
  4. Return the chicken to the skillet. Pour the sauce over the chicken. Reduce the heat to medium low. Simmer, covered, for 15 minutes, or until the chicken is no longer pink in the center. Add the mandarin oranges 5 to 10 minutes before the chicken is done.
 

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