A Heart-Healthy Entrée Recipe
- 2 limes
- 2 tangerines
- Nonstick olive oil cooking spray
- 6 medium boneless, skinless chicken breast halves
- Ground black pepper
- ½ cup chicken broth
- ¼ cup sliced green onions
- 1 tsp. chopped fresh basil
- 1 Tbsp. water
- ½ tsp. cornstarch
- 3 cups hot cooked brown rice or whole-wheat couscous
Finely shred lime peels to measure ½ teaspoon. Finely shred tangerine peels to measure 1 teaspoon. Set aside. Halve limes and squeeze 2 tablespoons juice. Set aside. Peel and section tangerines into a small bowl. Set aside. Lightly coat a large skillet with nonstick spray. Season chicken with ground pepper. Cook chicken in skillet over medium-high heat for 5 minutes or until browned on both sides. Add broth, onions, basil, reserved peels, and lime juice. Bring to a boil; reduce heat. Simmer covered for 8 minutes, or until chicken is tender and no longer pink. Remove chicken from skillet and keep warm.
For sauce, combine water and cornstarch; add to juices in skillet. Cook and stir often until thickened and bubbly. Cook and stir for 2 minutes more. Add tangerine sections and any juice; heat through. Pour sauce over chicken and serve with rice or couscous.
Makes 6 servings.
Nutrition Facts (per serving): Calories 493, Fat 7 g, Sodium 96 mg, Carbs 76 g, Fiber 2 g, Protein 43 g