Pan-Seared Chicken with Orange & Grapefruit Sauce
From EatingWell: 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.
- 1 small pink grapefruit
- 1 medium orange
- 1/4 cup all-purpose flour
- 1/2 teaspoon salt
- 1/2 teaspoon freshly ground pepper
- 4 boneless, skinless chicken breasts, trimmed (1 pound)
- 1 tablespoon canola oil, divided
- 1 leek, trimmed, washed thoroughly and sliced
- 1/4 cup dry vermouth
- 2 tablespoons orange marmalade
- 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: 276 calories; 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.
Nutrition Bonus: Vitamin C (67% daily value), Selenium (33% dv), Vitamin A (26% dv)
Carbohydrate Servings: 2
Exchanges: 1 fruit, 1/2 other carbohydrate, 3 very lean meat, 1 fat
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- Type of Dish
- Main dish, poultry
- Ease of Preparation
- Total Time
- 30 minutes or less
- Main Ingredient
- Preparation/ Technique
- May/June 1991