The sweet and tangy flavors of orange, honey and ginger coat this chicken for a quick, savory dinner. I like to use boneless chicken thighs instead of boneless chicken breast. They remain moist while cooking and have more flavor. The colorful salad adds a festive touch any time of year.
Helpful Hints:
• Serve any type of bread with the chicken.
• Make the salad first and place on two dinner plates. Add the chicken to the plates.
Countdown:
• Make salad and set aside.
• Prepare chicken ingredients.
• Start chicken.
• While chicken sautees, mix sauce ingredients together.
• Finish chicken dish and serve with salad.
Shopping List:
To buy: 3/4 pound boneless skinless chicken thighs, 1 small bottle orange juice, 1 small bottle honey, 1 container cornstarch, 1 bottle ground ginger, 1 container sesame seeds, 1 bunch scallions, 1 whole wheat baguette, 1 bag washed ready-to-eat salad greens, 1 container cherry tomatoes, 1 small package goat cheese, 1 bottle reduced-fat oil and vinegar dressing.
Staples: canola oil, salt and black peppercorns.
ORANGE HONEY GINGER CHICKEN
Recipe by Linda Gassenheimer
3/4 pound boneless, skinless chicken thighs
2 teaspoons canola oil
1/2 cup fresh orange juice, divided use
2 tablespoons honey
1 teaspoon cornstarch
1/2 teaspoon ground ginger
Salt and freshly ground black pepper
1 tablespoon sesame seeds
2 scallions, sliced
2 slices whole wheat baguette
Remove visible fat from chicken. Heat oil in a medium-size nonstick skillet over medium-high heat. Add the chicken. Saute 3 minutes and turn chicken over and cook 3 more minutes. A meat thermometer should read 165 to 170 degrees Fahrenheit. Remove the chicken and divide between the two dinner plates with the salad. While chicken sautees, mix one tablespoon of the orange juice with the cornstarch in a small bowl. When the chicken is removed from the skillet, add the remaining orange juice, honey and ginger to the skillet. Add the cornstarch mixture and stir until sauce is smooth and thickens, about 1 minute. Add salt and pepper to taste. Spoon sauce over chicken and sprinkle sesame seeds and sliced scallions on top.
Yield 2 servings.
Per serving: 454 calories (29% from fat), 14.4 g fat (2.3 g saturated, 5.8 g monounsaturated), 156 mg cholesterol, 37.1 g protein, 41.9 g carbohydrates, 2.1 g fiber, 296 mg sodium.
RED AND GREEN SALAD
Recipe by Linda Gassenheimer
4 cups washed, ready-to-eat salad greens
1 cup cherry tomatoes
2 ounces goat cheese
2 tablespoons reduced-fat oil and vinegar dressing
Divide the salad greens between two dinner plates. Add the tomatoes and goat cheese. Drizzle the dressing on top.
Yield 2 servings.
Per serving: 113 calories (59% from fat), 7.4 g fat (4.1 g saturated, 2.3 g monounsaturated), 10.9 mg cholesterol, 6 g protein, 8.3 g carbohydrates, 3.1 g fiber, 147 mg sodium.
