2 teaspoons dark sesame oil
4 (4 ounce) skinless boneless chicken breast halves
1/2 teaspoon salt
1/4 teaspoon black pepper
1 (11 ounce) can mandarin oranges in light syrup, undrained
1/2 cup chopped green onions
1 tablespoon finely chopped seeded jalapeno pepper
1 teaspoon bottled minced garlic
1/2 cup fat-free, less-sodium chicken broth
1 tablespoon low-sodium soy sauce
2 teaspoons cornstarch
Heat oil in a large nonstick skillet over
medium-high heat. Sprinkle chicken with salt and pepper. Add
chicken to pan; cook 4 minutes on each side or until browned.
While chicken cooks, drain oranges in a colander over a bowl,
reserving 2 tablespoons liquid. Add oranges,2 tablespoons
liquid, onions, jalapeno, and garlic to pan. Reduce heat; simmer
2 minutes. Combine broth, soy sauce, and cornstarch; add to pan.
Bring to a boil; cook 1 minute or until slightly thickened.
YIELD: 4 Servings (serving size: 1 chicken breast half and 6
tablespoons sauce). 212 cal, 3.8g fat, 27.2g pro, 15.2g carb,
0.7g fiber, 66mg chol, 1.9mg iron, 562mg sod, 27mg calc.