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 jalapeño 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 servings2 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 jalapeño 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.
PER SERVING: 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
No comments:
Post a Comment