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Spicy Orange Chicken by Jessie Kear

July 1, 2011 by HealthyFamilies BC

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This 1970's recipe originally called "Irene's Spicy Chicken" was part of a recipe exchange between students in Montreal. Jessie has spiced it up and reduced the fat to satisfy the more adventurous palate and the healthy lifestyle of the 21st century. It smells wonderful while it's cooking and the taste is fantastic!

Preparation time: 15 minutes
Cooking Time:
1 hour
Makes 8 servings
INGREDIENTS:

  • 4lbs skinless bone-in chicken breast and thighs (2kg)
  • ¼ cup all-purpose flour (5o mL)
  • 1 tbsp olive oil (15mL)
  • 3 cloves garlic, crushed
  • 1 cup orange juice (250mL)
  • 2 tbsp packed brown sugar (25mL)
  • 2 tbsp white vinegar (25 mL)
  • 1 tsp dried basil
  • 1 tsp salt (5 mL)
  • ¾ tsp ground nutmeg (4 mL)
  • Freshly ground pepper

DIRECTIONS:
l. Cut chicken breasts in half. Place all chicken pieces in a large plastic bowl with a cover and sprinkle with flour. Cover and shake chicken until well coated. Discard extra flour.
2. In a large saucepan, heat olive oil over medium heat. Brown chicken on all sides. (Do not overheat, as this will cause the flour to blacken.)
3. In a small bowl, whisk together garlic, orange juice, brown sugar, vinegar, basil, salt, nutmeg and pepper until sugar is dissolved.
4. Pour sauce over chicken in saucepan; reduce heat, cover tightly and simmer, stirring occasionally for about 50 minutes or until chicken is no longer pink inside and sauce has thickened slightly.

TIP: For a thicker sauce, remove the cover for the last 10 minutes of cooking.

SERVING IDEA: Serve with quinoa and a bright green vegetable such as broccoli or spinach.

NUTRIENTS Per Serving

  • Calories: 260
  • Protein: 36 g
  • Fat: 7.5 g
  • Carbohydrate: 10 g
  • Saturated Fat: 1.8 g
  • Fiber: 0 g
  • Sodium: 409 mg
  • Very high in: niacin, vitamin B6, zinc
  • High in: riboflavin, , vitamin B12, pantothenic acid, magnesium
  • Source of: vitamin c, thiamine, folacin, iron,

Reprinted with permission © Simply Great Food. Dietitians of Canada. 2007. Published by Robert Rose Inc. http://www.dietitians.ca/Store.aspx

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