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Orange Mandarin Chicken

   

2 teaspoons dark sesame oil
4 (4-ounce) skinless, boneless chicken breast halves
1/2 teaspoon salt
1/4 teaspoon black pepper
1 (11-ounce) can mandarin oranges in light syrup, undrained
1/2 cup chopped green onions
1 tablespoon finely chopped seeded jalapeno pepper (optional)
1 teaspoon minced garlic, bottled or fresh
1/2 cup fat-free, less-sodium chicken broth
1 tablespoon low-sodium soy sauce
2 teaspoons cornstarch

Heat oil in a large nonstick skillet over medium-high heat. Sprinkle chicken with salt and pepper. Add chicken to pan; cook 4 minutes on each side or until browned.

While chicken cooks, drain oranges in a colander over a Tupperware bowl, reserving 2 tablespoons liquid. Combine oranges, 2 tablespoons orange liquid, onions, jalapeno and garlic in a bowl, and add to pan. Reduce heat; simmer 2 minutes. Combine broth, soy sauce, and cornstarch in a bowl; add to pan. Bring to a boil; cook 1 minute or until slightly thickened.

Serve with Asian noodles such as soba, somen, or udon, or with brown rice, garnished with a side of steamed snow peas.

YIELD: 4 servings (serving size: 1 chicken breast half and 6 tablespoons sauce).


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