Celebrate citrus season with an easy quick-cooking chicken sauté. This recipe uses whole, fresh oranges and grapefruit plus a touch of orange marmalade to make a thicker and sweeter pan sauce than you'd get with just the juice.
Active Time: 30 minutes |
Total Time: 30 minutes
2 tablespoons chopped fresh mint, or 1/2 teaspoon dried
Remove skin and white pith from grapefruit and orange with a sharp knife and discard. Cut the segments away from their surrounding membranes into a bowl (discard seeds). Squeeze any remaining juice from the membranes into the bowl. Drain the segments and measure the juice. Add enough water, if necessary, to make 1/2 cup and set the juice and fruit aside.
Combine flour, salt and pepper in a shallow dish. Dredge chicken lightly in the flour mixture.
Heat 2 teaspoons oil in a nonstick skillet over medium-high heat. Add the chicken and cook until golden on the outside and no longer pink inside, 3 to 4 minutes per side. (Reduce heat to medium if the chicken is browning too quickly.) Remove to a plate, cover and keep warm.
Add the remaining 1 teaspoon oil to the pan. Add leek and cook, stirring, until softened, about 3 minutes. Add the reserved fruit juices and vermouth and bring to a boil. Boil until reduced by half, about 3 minutes. Reduce heat to low and add marmalade, the reserved fruit, mint and pepper to taste. Return chicken to the pan and reheat gently.
Per serving :
6 g Fat;
1 g Sat;
3 g Mono;
63 mg Cholesterol;
26 g Carbohydrates;
25 g Protein;
3 g Fiber;
357 mg Sodium;
396 mg Potassium
2 Carbohydrate Serving
Exchanges: 1 fruit, 1/2 other carbohydrate, 3 very lean meat, 1 fat