Tiease D. Deutsch
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Delicious, Fun Recipes by Tiease D. Deutsch
Chicken & Orange Recipe
Prep 25 minutes
Makes 4 main-dish servings
4 skinless, boneless chicken-breast cutlets (approx. 4 oz. each)
3/4 tsp. grated peeled fresh ginger
1 large orange
3 stalks celery, finely chopped
1 Tbsp. red wine vinegar
1/4 cup packed fresh cilantro leaves, finely chopped
1 cup whole wheat couscous or long grain rice
Tip: Oranges are delicious and naturally packed with potassium, vitamin C and Folate
(A form of iron).
(A form of iron).
Preheat oven to 425F. Spray jelly-roll pan with nonstick cooking spray. Arrange chicken on pan. Rub chicken with 1/2 teaspoon ginger; sprinkle with 1/8 teaspoon salt & 1/4 teaspoon pepper.
Roast 12-15 minutes until fully cooked (165F).
Meanwhile, with knife, cut peel and white pits from orange; toss in trash.
Cut on either side of membrane to remove each segment from Orange; place half of segments in 2-quart saucepan. Squeeze juice form membranes into sauce.To same sauce, add celery,k onions, vinegar, remaining 1/4 teaspoon ginger, and 1/8 teaspoon salt. Heat to boiling on high. Reduce heat to simmer; cook 7 minutes or until celery is crisp-tender, stirring occasionally. Remove from heat; stir in cilantro and reserved segments.
Cook couscous as label directions. Serve chicken with relish and rice/couscous.
Tip: Peel ginger easily by scraping the skin off with a teaspoon.
Each Serving: About 320 calories, 30 g protein, 45 g carbohydrate, 3 g total fat (1 g saturated), 8 g fiber, 63 mg cholesterol. 245 mag sodium.
Video
© Tiease D. Deutsch 3/ 22/2012
Creative Consultant,Author,Artist,RN
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