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Spicy Ginger-And-Orange Chicken With Broccoli Recipe

Spicy Ginger-And-Orange Chicken With Broccoli Recipe

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Spicy Ginger-And-Orange Chicken With Broccoli

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Ingredients:

Serving

4 boneless chicken breasts
3 tbsp light soy sauce
1 lb broccoli, cut into florets
3 tbsp cornstarch
vegetable oil cooking spray
1/2 small sweet onion, diced
2 tbsp minced fresh ginger
1 tsp grated orange rind
1/4 tsp ground red pepper
1 tsp dark sesame oil
2 garlic cloves, minced
1/2 cup reduced-sodium fat-free chicken broth
1/4 cup orange marmalade
2 large oranges, peeled, sectioned , and coarsley chopped

Directions:

Place chicken and soy sauce in a shallow dish or zip lock bag. Cover or seal and chill for 15 minutes.
Cook broccoli in boiling water 3 minutes; drain. Plunge into ice water to stop the cooking process; drain. Set aside.
Drain chicken, reserving soy sauce; dredge chicken slices in cornstarch.
Brown chicken, in batches, in a large nonstick skillet coated with cooking spray over medium high heat 1 minute on each side or until done. Remove chicken from skillet, reserving drippings in skillet; keep chicken warm.
Add reserved soy sauce,onion and next 5 ingredients to drippings in skillet; saute 2-3 minutes or until vegetables are tender.
Add chicken broth and marmalade, stirring until marmalade is melted. Return chicken to skillet. Bring to a boil stir in broccoli and orange sections, and serve immediately.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	441.64 Kcal (1849 kJ)
Calories from fat	76.91 Kcal
		% Daily Value*
Total Fat	8.55g	13%
Cholesterol	139.24mg	46%
Sodium	1603.52mg	67%
Potassium	1296.32mg	28%
Total Carbs	43.51g	15%
Sugars	25.05g	100%
Dietary Fiber	6.16g	25%
Protein	53.88g	108%
Vitamin C	154.1mg	257%
Iron	1.5mg	8%
Calcium	127.7mg	13%

Amount Per 100 g
Calories	79.06 Kcal (331 kJ)
Calories from fat	13.77 Kcal
		% Daily Value*
Total Fat	1.53g	13%
Cholesterol	24.93mg	46%
Sodium	287.07mg	67%
Potassium	232.07mg	28%
Total Carbs	7.79g	15%
Sugars	4.49g	100%
Dietary Fiber	1.1g	25%
Protein	9.65g	108%
Vitamin C	27.6mg	257%
Iron	0.3mg	8%
Calcium	22.9mg	13%

* 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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