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2 Ratings
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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.

Source: EatingWell Magazine, May/June 1991

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total:
30 mins
Servings:
4
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Ingredients

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Directions

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  • 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.

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  • 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.

Nutrition Facts

276 calories; protein 24.9g; carbohydrates 26.2g; dietary fiber 2.7g; sugars 14.3g; fat 6.4g; saturated fat 1g; cholesterol 62.7mg; vitamin a iu 1290.6IU; vitamin c 40.1mg; folate 39mcg; calcium 62.8mg; iron 2mg; magnesium 40.5mg; potassium 399.4mg; sodium 357.3mg; thiamin 0.2mg.

1 fruit, 1/2 other carbohydrate, 3 lean meat, 1 fat

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