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Low Fat Lime And Tangerine Chicken Breasts Recipe
Ingredients
1 lime
2 tangerines
nonstick spray coating
6 skinless boneless chicken breast halves
pepper
1/3 cup chicken broth
1 teaspoon snipped fresh rosemary, or basil , or 1/4 teaspoon dried rosemary – or basil, crushed
1/4 cup sliced green onion
1/2 teaspoon cornstarch
1 tablespoon water
3 cups hot cooked rice or couscous
Method
Finely shred 1/2 teaspoon lime peel and 1 teaspoon tangerine peel; set aside
Halve lime and squeeze 1 tablespoon juice; set aside.
Peel and section tangerines over a bowl to catch any juice; set aside.
Spray a large skillet with nonstick coating.
Season chicken breasts lightly with pepper.
Cook chicken in skillet over medium heat for 5 minutes or till browned, turning once.
Add broth, rosemary or basil, green onion, reserved lime and tangerine peels, and the 1 tablespoon lime juice.
Bring to boiling; reduce heat.
Cover and simmer about 8 minutes or till chicken is tender.
Remove chicken from skillet and keep warm.
Combine cornstarch and water.
Add to juices in skillet.
Cook and stir till thickened and bubbly.
Cook and stir 2 minutes more.
Add tangerine sections and any juice; heat through.
Pour sauce over chicken.
Serve with hot cooked rice or couscous.
Makes 6 servings.
Nutrition facts per serving: 241 cal , 4 g total fat 1 g sat fat, 60 mg cholesterol, 98 g sodium, 26 g carbohydrate , 1 g dietary fiber, 24 g pro Daily Value: 18% vitamin.
:C, 12% iron.
Food exchanges: 1 1/2 bread, 3 meat.
