Almond Orange Chicken – 11.9g Carbs, 2.5g Fiber, 6g Sugar
From: "Great Lake Effects...Buffalo Beyond Winter and Wings," published
in cooperation with your Daily Inbox Newsletter.
Found At: www.beliefnet.com/Love-Family/Recipes/2011/02/Almond-Orange-Chicken.aspx#ixzz1D7HKuEsA
Nutrition From: Calorie Count.about.com
6 boneless skinless chicken breasts
5 Tbsp orange juice
3 Tbsp Dijon mustard
1 Tbsp grated orange peel
1/4 tsp black pepper
2 cloves of garlic, chopped
6 1/2 Tbsp olive oil
1 cup almonds, sliced
2 cups chicken broth
1 Tbsp cornstarch
1 Tbsp water
2 Tbsp orange marmalade
2 Tbsp chopped fresh parsley
1/4 tsp red pepper flakes
6 orange slices
Rinse the chicken and pat dry. Arrange in a shallow dish. Combine the
orange juice, Dijon mustard, orange peel, black pepper and garlic in
a bowl and mix well. Whisk in 5 Tablespoons of the olive oil. Pour
over the chicken, turning to coat. Marinate in the refrigerator for
1 hour, turning occasionally.
Saute the almonds in 1/2 Tbsp of the olive oil in a skillet until golden
brown. Remove to a bowl. Drain the chicken, reserving the marinade.
Saute the chicken in the remaining 1 Tablespoon olive oil in a skillet
for 6 to 10 minutes per side or until brown and cooked through, turning
occasionally.
Remove the chicken to a platter. Strain the reserved marinade into
the pan drippings in the skillet. Add the broth and a mixture of
the cornstarch and water and mix well. Cook over high heat for 5 minutes
or until reduced by half, stirring constantly. Stir in the marmalade.
Cook until blended, stirring constantly. Stir in the parsley and red
pepper flakes.
Return the chicken to the skillet. Cook until the chicken is heated
through, stirring constantly. Arrange 1 chicken breast on each plate;
top with an orange slice. Sprinkle with the almonds. Serve with the sauce.
Servings: 6
Serving Size: 317g
Nutrition per Serving:
553 Calories, 265 Calories from Fat, 29.4g Total Fat, 4.5g Saturated Fat,
0g Trans Fat, 146mg Cholesterol, 476mg Sodium, 11.9g Total Carbs,
2.5g Dietary Fiber, 6g Sugars, 58.9g Protein
Vitamin A 4% - Vitamin C 17% - Calcium 9% - Iron 16%
Nutrition Grade: B-
Good points:
Very high in niacin
High in selenium
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