ADVERTISEMENT
Pan-Seared Chicken with Orange & Grapefruit Sauce
Pan-Seared Chicken with Orange & Grapefruit Sauce
1 Review
From: EatingWell Magazine, May/June 1991
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.
- By: EatingWell Test Kitchen
Ingredients 4 servings
for serving adjustment
Serving size has been adjusted!
Original recipe yields 4 servings
Nutrition per serving may change if servings are adjusted.
- 1 small pink grapefruit
- 1 medium orange
- ¼ cup all-purpose flour
- ½ teaspoon salt
- ½ teaspoon freshly ground pepper
- 4 boneless, skinless chicken breasts, trimmed (1 pound)
- 1 tablespoon canola oil, divided
- 1 leek, trimmed, washed thoroughly and sliced
- ¼ cup dry vermouth
- 2 tablespoons orange marmalade
- 2 tablespoons chopped fresh mint, or ½ teaspoon dried
Preparation
-
Active
-
Ready In
- 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 ½ 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: 276 calories; 6 g fat(1 g sat); 3 g fiber; 26 g carbohydrates; 25 g protein; 39 mcg folate; 63 mg cholesterol; 14 g sugars; 1,291 IU vitamin A; 40 mg vitamin C; 63 mg calcium; 2 mg iron; 357 mg sodium; 399 mg potassium
- Nutrition Bonus: Vitamin C (67% daily value), Vitamin A (26% dv)
- Carbohydrate Servings: 1½
- Exchanges: 1 fruit, ½ other carbohydrate, 3 lean meat, 1 fat
Reviews 1
March 08, 2011
By: fran.ehrhard
Not sure what we did wrong
I don't know what happened with the sauce, but it is bitter. I did not have any pith in the orange or grapefruit segments. I did not burn the leeks or anything else. The sauce was thin and did not cling to the chicken. I thought this would be a terrific recipe, but I was so disappointed. Any clues to what I did wrong? Thx!
Pros: tender chicken
Cons: thin bitter sauce
