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
More From EatingWell
Onions are the perfect accompaniment to almost any savory...
Pesto is an easy way to add flavor without tons of extra...
Having a snack attack? Stock your fridge and pantry with...
Coffee is a healthy and flavorful addition to many desserts...
Coconut is a sweet addition to many healthy breakfast recipes...
The health perks of coffee only add to it's appeal for coffee...
If you’re looking for healthier food to enjoy during the...
Lentils are a versatile, budget-friendly and healthy addition...
Pork chops are a versatile and budget-friendly option for...
Apple recipes are a favorite fall fruit, whether you enjoy...
Make sure you have a quick and easy dinner ready to go next...
If you like your food hot—spicy, that is—we've got some...
Mediterranean cuisine is delicious: it’s rich in fruits,...
This Valentine’s Day, stay in with the ones you love and make...
Ring in the Chinese New Year with these healthy Chinese...
From grilled steak to creamy chicken, our quick and healthy...
- Ease of Preparation
- Total Time
- 30 minutes or less
- Main Ingredient
- Preparation/ Technique
- Type of Dish
- Main dish, poultry
- May/June 1991