Wednesday, March 23, 2011

Orange Chicken

(Serves 4)
1 tablespoon margarine                               2 tablespoons orange marmalade
2 garlic cloves, crushed                                125ml orange juice
4 boneless, skinless chicken breasts          1 teaspoon corn flour
½ teaspoon dried rosemary                        salt and pepper to taste
1.   In large frying pan, melt margarine over medium heat. Sauté garlic. Add chicken breasts, rosemary, salt and pepper. Cooking until chicken breasts begin to brown, about 3 to 4 minutes on each side. Remove chicken from frying pan.
2.   In a small bowl, combine orange juice, marmalade, corn flour and 3 tablespoons of water. Pour mixture into frying pan. Heat 2 to 3 minutes, while stirring, until orange mixture begins to thicken. Add chicken back to frying pan. Cover and simmer for 10 to 15 minutes.

Calories per serving: 234
Carbohydrates: 18g (grams) | Protein: 27g | Fat: 6g | Fiber: 0


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