Sesame-Orange Chicken

Yield: 4 servings (serving size: 1 chicken breast half and 3 tablespoons sauce)
Source: Cooking Light, March 2005
Comments: Ground sesame seeds thicken the sauce as it cooks. Serve with a salad and bread.
Comments from a PA Kitchen: This was one of those solid, but not outstanding chicken breast recipes. The sesame seed/orange peel thing was not really a sauce thickening agent as the CL Comment suggests. Maybe I needed to process it more finely, but I ground it to a coarse meal, as the recipe instructed. The sauce was plentiful, but thin. Good not great. May or may not make again.

INGREDIENTS:

2 tablespoons sesame seeds, toasted
1 tablespoon grated orange rind
1/4 teaspoon salt, divided
Dash of ground red pepper
4 (6-ounce) skinless, boneless chicken breast halves
2 teaspoons canola oil
1 teaspoon butter
1 cup fat-free, less-sodium chicken broth
1/3 cup orange juice
1 tablespoon whipping cream

INSTRUCTIONS:

  1. Combine sesame seeds, rind, 1/8 teaspoon salt, and pepper in a food processor; process until the mixture resembles coarse meal.
  2. Place each chicken breast half between 2 sheets of heavy-duty plastic wrap; pound to 1/4-inch thickness using a meat mallet or rolling pin.
  3. Sprinkle chicken evenly with 1/8 teaspoon salt. Heat oil and butter in a large nonstick skillet over medium heat until butter melts. Add chicken; cook 6 minutes on each side or until done. Remove chicken from pan; keep warm. Add ground sesame mixture to pan, stirring with a whisk. Add broth, and bring to a boil, scraping pan to loosen browned bits. Cook broth mixture until reduced to 2/3 cup (about 3 minutes). Add orange juice and cream; cook 30 seconds, stirring constantly. Serve sauce over chicken.

NUTRITIONAL INFO:

H.U: 6 per serving
CALORIES 271 (30% from fat); FAT 9.1g (satfat 2.5g, monofat 3.4g, polyfat 2.2g); PROTEIN 41.1g; CARBOHYDRATE 4g; FIBER 0.7g; CHOLESTEROL 106mg; IRON 1.9mg; SODIUM 377mg; CALCIUM 70mg

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