Rosemary-Orange Chicken

From EatingWell: March 1998 — Subscribe Now!

Fresh orange juice and rosemary make the perfect pan sauce for lean chicken breasts.

4 servings

Active Time: 25 minutes

Total Time: 25 minutes

Nutrition Profile

Ingredients

4 boneless, skinless chicken breasts, (1-1 1/4 pounds total), trimmed
Salt & freshly ground pepper
1 tablespoon extra-virgin olive oil, divided
1/4 cup finely chopped shallots
1 clove garlic, minced
3/4 cup fresh orange juice
1/2 cup reduced-sodium chicken broth
1 teaspoon butter
1 teaspoon chopped fresh rosemary
1/2 teaspoon white-wine vinegar

Preparation

Season chicken on both sides with salt and pepper. Heat 1 1/2 teaspoons oil in a large heavy skillet over medium-high heat. Add the chicken and sear until well browned, about 3 minutes per side. Transfer the chicken to a plate and tent with foil.
Reduce heat to medium. Add the remaining 1 1/2 teaspoons oil to the pan. Add shallots and garlic. Cook, stirring, about 1 minute. Add orange juice and broth; bring to a simmer. Cook until reduced by half, about 3 minutes.
Return the chicken and any accumulated juices to the pan; reduce heat to low. Simmer until the chicken is cooked through, about 4 minutes. Transfer the chicken to a warmed platter. Stir butter, rosemary and vinegar into the sauce. Season with salt and pepper and spoon over the chicken.

Nutrition

Per serving: 194 calories; 7 g fat (2 g sat, 4 g mono); 66 mg cholesterol; 7 g carbohydrates; 24 g protein; 0 g fiber; 147 mg sodium; 319 mg potassium.

Nutrition Bonus: Vitamin C (41% daily value), Selenium (29% dv).

1/2 Carbohydrate Serving

Exchanges: 3 lean meat, 1/2 fat