Sweet Orange Chicken over Kale

Sweet Orange Chicken over Kale

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From: Diabetic Living Magazine

In this dinner recipe, moist, meaty chicken thighs are baked in a thick orange-mustard sauce and served atop a mixture of a sesame-flavored kale and mushrooms.

Ingredients 4 servings

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Original recipe yields 4 servings
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  • Nonstick cooking spray
  • 2 teaspoons olive oil
  • 4 bone-in chicken thighs (about 2 pounds total), skin removed
  • ⅛ teaspoon cracked black pepper
  • ½ cup chopped sweet onion (such as Vidalia or Maui) (1 medium)
  • ½ cup orange juice
  • 2 tablespoons honey
  • 1 tablespoon cornstarch
  • 1 tablespoon Worcestershire sauce
  • 1 tablespoon Dijon-style mustard
  • 1 clove garlic, minced
  • 1 tablespoon sesame oil
  • 9 ounces fresh kale (about 2 bunches), trimmed and coarsely sliced
  • 8 ounces fresh baby portobello mushrooms or button mushrooms, sliced
  • 1 red sweet pepper, coarsely chopped
  • 1 tablespoon rice vinegar
  • Orange slices, halved (optional)

Preparation

  • Prep

  • Ready In

  1. Preheat oven to 375°F. Coat a 2-quart square baking dish with cooking spray. In a very large nonstick skillet heat olive oil over medium-high heat. Add chicken to hot oil; cook about 12 minutes or until browned on all sides, turning to brown evenly. Transfer chicken thighs to the prepared baking dish, arranging in a single layer. Drain drippings from skillet, reserving about 1 teaspoon drippings in skillet.
  2. Add chopped onion to hot drippings in skillet; cook and stir 4 to 5 minutes or until tender, scraping up any browned bits from the bottom of the skillet. In a small bowl whisk together orange juice, honey, cornstarch, Worcestershire sauce, mustard, and garlic; add to skillet. Cook and stir until thickened and bubbly; pour over chicken. Bake about 30 minutes or until chicken is no longer pink (180°F).
  3. Meanwhile, use paper towels to wipe out the skillet. Pour sesame oil into skillet; heat over medium-high heat. Add kale, mushrooms, and sweet pepper; cook and stir about 10 minutes or until vegetables are crisp-tender. Add the rice vinegar; toss to combine. To serve, divide kale mixture among four serving plates. Arrange chicken on kale mixture. Whisk the cooking liquid in the bottom of the baking dish until combined; spoon over chicken. If desired, garnish with orange slices.

Nutrition information

  • Serving size: 1 chicken thigh and 1 cup kale mixture
  • Per serving: 334 calories; 12 g fat(2 g sat); 3 g fiber; 26 g carbohydrates; 31 g protein; 68 mcg folate; 129 mg cholesterol; 17 g sugars; 7,394 IU vitamin A; 132 mg vitamin C; 126 mg calcium; 3 mg iron; 261 mg sodium; 984 mg potassium
  • Nutrition Bonus: Vitamin C (220% daily value), Vitamin A (148% dv)
  • Carbohydrate Servings:
  • Exchanges: 4 lean protein, 2 vegetable, 1 fat, 1 other carbohydrate

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