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Thursday, March 19, 2009

Spiced Chicken with Tangerine Sauce

Spiced Chicken with Tangerine Sauce

The tangerines, which soak up the savory juices, are a wonderful complement to the cumin-crusted chicken.

2 tablespoons ground cumin
4 boneless skinless chicken breast halves
1 tablespoon olive oil
1 cup plus 1 tablespoon lower-sodium chicken
broth, divided
1/2 cup tangerine juice
2 tablespoons Dijon mustard
2 tablespoons chopped jalapeƱo chile
2 teaspoons cornstarch
2 tangerines, peeled, broken into segments
1/4 teaspoon salt
1/8 teaspoon pepper
1/4 cup chopped cilantro

1. Sprinkle cumin over chicken, coating both sides well. Heat oil in large skillet over medium-high heat until hot. Cook chicken 4 minutes or until browned, turning once. Remove chicken.

2. Increase heat to high. Add 1 cup of the broth to skillet; boil 1 minute to reduce slightly. Whisk in tangerine juice, mustard and chile.

3. Return chicken to skillet; cover and gently simmer 5 to 8 minutes or until chicken is no longer pink in center, turning once. Remove chicken; cover loosely with foil.

4. Whisk remaining 1 tablespoon broth and cornstarch in small bowl until smooth; whisk into sauce in skillet. Bring to a boil; cook until thickened. Add tangerine segments; cook briefly to warm. Stir in salt and pepper. Serve sauce over chicken; sprinkle with cilantro.

4 servings

235 calories, 8 g total fat (1.5 g saturated fat), 28.5 g protein, 12 g carbohydrate, 65 mg cholesterol, 325 mg sodium, 2 g fiber

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