Makes 4 Servings
1 tablespoon vegetable oil
4 medium boneless, skinless chicken breasts, diced into large chunks
1/2 cup chopped red pepper
1/3 cup chopped onion
1/2 cup sliced water chestnuts
1 clove garlic, minced
1/4 teaspoon minced fresh ginger root
1/2 cup fresh orange or tangerine juice
1/2 cup low sodium chicken broth
1 tablespoon low sodium soy sauce
1/2 teaspoon Sweet ‘N Low
1/4 teaspoon grated orange or tangerine peel
1/8 teaspoon crushed red pepper
1 cup fresh orange or tangerine sections, halved (you can use unsweetened, canned sections if you like)
2 tablespoons water
1 tablespoon all-purpose flour
4 green onions, sliced for garnish
In a non-stick skillet over high heat, brown the chicken in oil; remove from skillet (it won’t be cooked through yet).
Add vegetables, garlic and ginger root; stir and cook for about 3 minutes. Add the chicken back to the pan. Also add the citrus juice, chicken broth, soy sauce, Sweet ‘N Low, orange peel and crushed red pepper; bring to a boil. Cover and simmer for about 10 – 15 minutes until veggies and chicken are cooked through.
Toss in orange sections and cook another 5 minutes until they’re warmed through. Transfer chicken and veggies to a platter and keep warm. In a cup, whisk together flour and water, then add to the skillet to create a sauce. Cook 1-2 minutes until the flour taste is cooked off and the sauce is slightly thickened.
Pour sauce over the chicken and veggies, garnish with green onion slices and serve alone or with brown rice. 1/2 cup of rice adds about 83 calories per serving.
Total Carbs: 27g
Dietary Fiber: 2g