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Seared Chicken in Orange Glaze With Scallion Brown Rice Recipe

Seared Chicken in Orange Glaze With Scallion Brown Rice Recipe

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Seared Chicken in Orange Glaze With Scallion Brown Rice

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Ingredients:

Serving

olive oil flavored cooking spray
1 1/2 cups instant brown rice
1 cup frozen green pea
2 green onions
salt
black pepper
4 ears corn on the cob
1/3 cup orange marmalade
1 tbsp reduced sodium soy sauce
2 tsp sesame oil
4 boneless skinless chicken breast halves (4oz each)

Directions:

Spray outdoor grill or stovetop grill pan with cooking spray and preheat. Bring 2 cups of water to a boil. Add brown rice, reduce heat, cover and simmer 5 minutes. Stir in peas and green onions, cover and cook 5 more minutes. Remove from heat, fluff with a fork, and season with salt and pepper.
Meanwhile, microwave corn, still in husks, on high for 5 minutes. When cool enough to handle husks, remove them, wrap ears in foil and set aside. (You also can cook the corn directly on the grill, without foil.
In a small bowl, combine orange marmalade, soy sauce and sesame oil. Set aside. Salt and pepper both sides of chicken. Place chicken on the hottest part of the grill and arrange foiled corn around chicken, where grill is very hot. Grill corn for 5 minutes, until tender.
Cook chicken 2-3 minutes per side to sear it, rotating it once per side to create grill marks, then move it to a cooler part of the grill and allow it 5-10 more minutes to finish cooking. During the last 2 minutes of cooking, brush both sides of chicken with marmalade mixture.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	609.43 Kcal (2552 kJ)
Calories from fat	69.46 Kcal
		% Daily Value*
Total Fat	7.72g	12%
Cholesterol	16.73mg	6%
Sodium	408.06mg	17%
Potassium	927.68mg	20%
Total Carbs	127.41g	42%
Sugars	18.5g	74%
Dietary Fiber	10.75g	43%
Protein	20.57g	41%
Vitamin C	25.2mg	42%
Iron	2mg	11%
Calcium	40.4mg	4%

Amount Per 100 g
Calories	137.18 Kcal (574 kJ)
Calories from fat	15.64 Kcal
		% Daily Value*
Total Fat	1.74g	12%
Cholesterol	3.77mg	6%
Sodium	91.85mg	17%
Potassium	208.82mg	20%
Total Carbs	28.68g	42%
Sugars	4.16g	74%
Dietary Fiber	2.42g	43%
Protein	4.63g	41%
Vitamin C	5.7mg	42%
Iron	0.5mg	11%
Calcium	9.1mg	4%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

salty
savory
bitter
sweet

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