Recipe: Mandarin Orange Chicken (stir-fry using chicken breasts and mandarin oranges)

MANDARIN ORANGE CHICKEN

"The addition of mandarin oranges gives a good flavor and eye appeal to the sauce. This colorful dish is one that you will want to serve for company."

1 pound skinless, boneless chicken breasts, cut into strips
1 tablespoon minced fresh ginger
1 to 2 tablespoons lite soy sauce (optional)
2 cups red bell pepper strips
1 cup sliced green onions (1-inch pieces)
3/4 cup fat-free chicken broth*
1 tablespoon cornstarch
1 (11 ounce) can mandarin oranges, drained
1 (8 ounce) can sliced water chestnuts, drained
Hot cooked brown rice or noodles (optional, for serving)

Spray a large skillet with non-stick cooking spray. Add chicken, ginger and soy sauce. Stir-fry for 5-6 minutes or until chicken is no longer pink. Remove from skillet and keep warm.

Add red pepper and green onions to skillet. Stir-fry until crisp tender, adding water or broth, as needed, to prevent sticking.

In a small bowl, mix cornstarch with chicken broth. Stir into skillet. Cook, stirring constantly, until thickened.

Gently stir in cooked chicken, mandarin oranges and water chestnuts. Heat thoroughly.

Serve over brown rice or noodles. If you are not on a sodium-restricted diet, serve with additional soy sauce.

Makes 4 cups (4 servings)
Each Serving: 1 cup

- One serving is a good source of fiber.

Carb Servings: 1
Exchanges: 1/3 fruit, 2 vegetable, 3 1/2 very lean meat

Nutrient Analysis: calories 187, total fat 2g, saturated fat 0g, cholesterol 65mg, sodium 297mg, total carbohydrate 15g, dietary fiber 3g, sugars 7g, protein 28g

*Sodium is figured for reduced-salt.

Source: Quick and Healthy Low-fat, Carb Conscious Cooking by Brenda J. Ponichtera, R.D.