Mandarin Orange Chicken

Photo: flickr user Kelly Sue

Ingredients

4 boneless skinless chicken breast halves (4 oz ea)

1/8 teaspoon salt

1/8 teaspoon freshly-ground black pepper

Nonstick cooking spray as needed

1/2 cup finely-chopped onion - (abt 1 small)

1/2 cup orange juice

2 teaspoons minced fresh ginger

1 teaspoon sugar

2 teaspoons cornstarch

1/4 cup cold water

1 can mandarin orange segments - (11 oz) drained

2 tablespoons finely chopped fresh cilantro - (to 3)

2 cups hot cooked rice

Additional fresh cilantro (optional)

Preparation

Pound chicken slightly between 2 pieces of plastic wrap to 1/4-inch thickness using flat side of meat mallet or rolling pin.

Broil chicken, 6 inches from heat source, 7 to 8 minutes on each side until chicken is no longer pink in center. Or, grill chicken, on covered grill over medium-hot coals, 10 minutes on each side or until chicken is no longer pink in center. Sprinkle with salt and pepper.

Spray medium nonstick saucepan with cooking spray; heat over medium heat until hot. Add onion; cook and stir about 5 minutes or until tender. Add orange juice, ginger and sugar. Heat to a boil.

Combine cornstarch and water in small bowl; add to juice mixture, stirring until thickened. Boil 1 minute, stirring constantly. Stir in orange segments and cilantro. Serve chicken over rice; top with sauce. Garnish as desired.

This recipe yields 4 servings.

Comments: Mandarin oranges are native to southern China, where they are eaten primarily as fresh fruit. Canned mandarin oranges are common in the United States. Eating citrus fruit whole, instead of just drinking its juice, provides important fiber, especially soluble fiber which is linked to lowering blood cholesterol levels.