STEROID
04-11-2012, 11:58 PM
F.I.S.T.Chicken with Honey-Orange Glaze
http://img11.imageshack.us/img11/447/tempfile480x640.jpg (http://www.fitnessgeared.com/forum/redirect-to/?redirect=http%3A%2F%2Fimageshack.us%2Fphoto%2Fmy-images%2F11%2Ftempfile480x640.jpg%2F)
Total Time: 35 Minutes
Serves: 4
Ingredients
2 navel oranges
2 tablespoon all-purpose flour
1/2 teaspoon salt substitute
1/4 teaspoon freshly ground pepper
4 boneless, skinless chicken breasts, trimmed and tenders removed
1 cup reduced-sodium chicken broth
1 tablespoon xtra virgin olive oil
1 cup dry white wine
1/2 cup golden raisins
2 tablespoon natural honey
1 3-inch cinnamon stick
1/2 cup slivered almonds, toasted
Directions
Zest and juice 1 orange. Remove skin and white pith from other orange, then halve and slice. Reserve zest and juice separately from orange slices.
Combine flour, 1/4 teaspoon salt, and pepper in a shallow dish. Dredge chicken in flour, shaking off any excess. Transfer remaining flour to a small bowl, add broth, and whisk to combine.
Heat oil in a large nonstick skillet over medium heat. Add chicken and cook until browned, 3 to 4 minutes per side. Transfer to a plate. Add wine to pan and cook 1 minute. Add flour-broth mixture, reserved orange zest and juice, raisins, honey, cinnamon stick, and remaining 1/4 teaspoon salt; bring to a boil. Reduce heat to a simmer, return chicken and any accumulated juices to pan and cook, turning chicken once or twice, until an instant-read thermometer inserted into thickest part of meat registers 165 degrees F and sauce has thickened, 10 to 12 minutes.
Transfer chicken to a serving platter. Discard cinnamon stick. Spoon sauce over chicken and garnish with reserved orange slices and almonds.
Nutritional Information (Without potatoes)
(per serving)
Calories 362
Total Fat 10g
Saturated Fat 2g
Cholesterol 74mg
Sodium 295mg
Total Carbohydrate 37g
Dietary Fiber 3g
Sugars --
Protein 31g
Calcium --
http://img11.imageshack.us/img11/447/tempfile480x640.jpg (http://www.fitnessgeared.com/forum/redirect-to/?redirect=http%3A%2F%2Fimageshack.us%2Fphoto%2Fmy-images%2F11%2Ftempfile480x640.jpg%2F)
Total Time: 35 Minutes
Serves: 4
Ingredients
2 navel oranges
2 tablespoon all-purpose flour
1/2 teaspoon salt substitute
1/4 teaspoon freshly ground pepper
4 boneless, skinless chicken breasts, trimmed and tenders removed
1 cup reduced-sodium chicken broth
1 tablespoon xtra virgin olive oil
1 cup dry white wine
1/2 cup golden raisins
2 tablespoon natural honey
1 3-inch cinnamon stick
1/2 cup slivered almonds, toasted
Directions
Zest and juice 1 orange. Remove skin and white pith from other orange, then halve and slice. Reserve zest and juice separately from orange slices.
Combine flour, 1/4 teaspoon salt, and pepper in a shallow dish. Dredge chicken in flour, shaking off any excess. Transfer remaining flour to a small bowl, add broth, and whisk to combine.
Heat oil in a large nonstick skillet over medium heat. Add chicken and cook until browned, 3 to 4 minutes per side. Transfer to a plate. Add wine to pan and cook 1 minute. Add flour-broth mixture, reserved orange zest and juice, raisins, honey, cinnamon stick, and remaining 1/4 teaspoon salt; bring to a boil. Reduce heat to a simmer, return chicken and any accumulated juices to pan and cook, turning chicken once or twice, until an instant-read thermometer inserted into thickest part of meat registers 165 degrees F and sauce has thickened, 10 to 12 minutes.
Transfer chicken to a serving platter. Discard cinnamon stick. Spoon sauce over chicken and garnish with reserved orange slices and almonds.
Nutritional Information (Without potatoes)
(per serving)
Calories 362
Total Fat 10g
Saturated Fat 2g
Cholesterol 74mg
Sodium 295mg
Total Carbohydrate 37g
Dietary Fiber 3g
Sugars --
Protein 31g
Calcium --