Healthy Recipes

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Healthy Recipes

Postby lilcis » Fri 13 Apr, 2007 05:02 pm

I got this recipe from an online health program that our insurance provides. I made it over the weekend (twice - once to work sample and the second to work out the kinks) and it was really good. So I thought I'd share it.

Orange-Rosemary Chicken

What You'll Need
•2 tsp. olive oil
•2 skinless boneless chicken breasts
•2 shallots, thinly sliced
•1/2 cup low-sodium chicken broth
•2 tbsp. frozen orange juice concentrate
•1 tsp. chopped fresh rosemary or 1/4 tsp. dried

Make It 1-2-3!
1. Heat 1 teaspoon oil in a small, heavy skillet over
medium-high heat. Season chicken with salt and
pepper. Brown chicken breasts, about 3 minutes
per side, in the hot skillet. Remove chicken and set

2. In the same skillet, add shallots and remaining 1
teaspoon oil. Cook, stirring, for 2 minutes. Stir in
chicken broth and orange juice concentrate. Bring
to a simmer and cook for about 4 minutes until
sauce is syrupy.

3. Place chicken and juices back in the skillet; add
rosemary, reduce heat to medium-low and simmer
until the chicken is cooked through, about 5

Serve with whole-wheat couscous or bulgur tossed
with sliced scallion greens; tomato wedges sprinkled
with balsamic vinegar.

Serves 2

226 Calories
7g Fat
1g Saturated fat
0g Trans Fat
29g Protein
12g Carbohydrate
0g Dietary fiber
104mg Sodium
24mg Calcium

The first time I made it I used a skillet that was too big, so the olive oil wasn't really enough to cover the pan and keep the chicken from sticking (it wasn't a non-stick pan). And by the time the chicken was finished there wasn't really any sauce left, it had all thickened to charcoal-ish stuff.

The second time I doubled the recipe, and so the sauce didn't really turn syrupy during step two, but it was by the time the chicken was done.

Anyway, it's a really yummy recipe and healthy too!
Why are you the way that you are? Honestly, every time I try to do something fun or exciting, you make it not that way. I hate so much about the things that you choose to be. Michael Scott

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