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.

Source: Diabetic Living Magazine




Ingredient Checklist


Instructions Checklist
  • Preheat oven to 375 degrees 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.

  • 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 degrees F).

  • 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 Facts

1 chicken thigh and 1 cup kale mixture
334 calories; protein 31g; carbohydrates 26.4g; dietary fiber 3.1g; sugars 16.7g; fat 11.9g; saturated fat 2.2g; cholesterol 129mg; vitamin a iu 7394.4IU; vitamin c 132.4mg; folate 68.5mcg; calcium 126mg; iron 2.7mg; magnesium 69.2mg; potassium 984mg; sodium 261.1mg.

4 lean protein, 2 vegetable, 1 fat, 1 other carbohydrate