A Heart-Healthy Entrée Recipe
- 2 limes
- 2 tangerines
- Nonstick olive oil cooking spray
- 6 medium boneless, skinless chicken breast halves
- ¼ tsp. ground black pepper, or to taste
- ½ cup chicken broth
- ¼ cup scallions, sliced
- 1 tsp. chopped fresh basil
- 1 Tbsp. water
- ½ tsp. cornstarch
- 1 cups short-grain brown rice or amaranth, cooked according to product directions
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 short-grain brown rice or amaranth.
Makes 6 servings.
Nutrition Facts (per serving): Calories 270, Fat 6 g, Sodium 104 mg, Carbs 21 g, Fiber 3 g, Protein 33.5 g