Orange delivers citrus zing to chicken

October 3, 2012 

Almonds and honey flavor chicken cutlets for this quick dinner. Boneless, skinless chicken cutlets are about 1/2-inch thick. They cook in just 4-5 minutes. To keep them juicy and flavorful, a sauce made with orange juice and thickened with honey coats the chicken. You also can use boneless, skinless chicken breasts and flatten them with a meat bat or the bottom of a heavy pan to 1/2-inch thick.

A colorful side dish of zucchini strips and grape tomatoes tossed in olive oil and garlic completes the meal. It can be made quickly and easily in the microwave or on the stove top.

HELPFUL HINTS

Nutrition: This meal has 565 calories per serving with 31 percent of calories from fat.

Save time: To shorten preparation time, slice the zucchini instead of cutting into strips.

Substitutions: Use two crushed garlic cloves instead of minced garlic.

To buy: 3/4 pound boneless, skinless chicken cutlets; 1 bottle crushed red pepper; 1 small container orange juice; 1 small bottle honey; 1 package sliced almonds; 1 loaf whole grain country bread; 1/2 pound zucchini; 1 package grape tomatoes

Staples: Cornstarch, olive oil, minced garlic, salt, black peppercorns

Garlic Zucchini Strips and Grape Tomatoes

1/2 pound zucchini (about 2-1/4 cups)

1 teaspoon minced garlic

2 teaspoons olive oil

1 cup grape tomatoes

Salt and freshly ground pepper

Wash zucchini and cut into strips about 1/2-inch thick and 2 inches long. Place in a microwave-safe bowl and add garlic. Cover with a plate or plastic wrap and microwave on high 2 minutes. Remove and add the olive oil, tomatoes and salt and pepper to taste. Cover again and let the tomatoes warm in the bowl while you prepare the chicken. Makes 2 servings.

Stove-top method: Heat oil in a nonstick skillet over medium-high heat. Add the garlic and zucchini. Saute 3 minutes. Add the tomatoes and saute another 2 minutes. Add salt and pepper to taste. Makes 2 servings.

Nutrition information per serving: 80 calories (56 percent from fat), 4.9 g fat (0.7 g saturated, 3.4 g monounsaturated), 0 cholesterol, 2.5 g protein, 8.7 g carbohydrates, 2.5 g fiber, 18 mg sodium. Almond Chicken with Orange Honey Sauce

2 tablespoons plus 1 teaspoon cornstarch

1/2 teaspoon crushed red pepper

Salt and freshly ground pepper

3/4 pound boneless, skinless chicken cutlets

2 teaspoons olive oil

1/2 cup plus 1 tablespoon orange juice

2 tablespoons honey

2 tablespoons sliced almonds

2 slices whole-grain country bread

Mix 2 tablespoons cornstarch, crushed red pepper and salt and pepper to taste on a plate. Dip chicken cutlets in mixture to coat both sides.

Heat oil in a nonstick skillet over medium-high heat. Add the cutlets and saute 2 minutes. Turn and saute 2 minutes. A meat thermometer should read 165 degrees. Remove from the skillet.

Add 1/2 cup orange juice to pan, scraping up the brown bits. Add the honey and mix until honey is dissolved. Mix the remaining 1 teaspoon cornstarch and 1 tablespoon orange juice together and add to the skillet. Stir until the sauce starts to thicken, about 1 minute.

Spoon sauce over chicken and sprinkle almonds on top. Serve bread on the side. Makes 2 servings.

Per serving: 485 calories (27 percent from fat), 14.8 g fat (2.2 g saturated, 7.8 g monounsaturated), 108 mg cholesterol, 42.3 g protein, 46.3 g carbohydrates, 3.3 g fiber, 312 mg sodium.

Linda Gassenheimer is the author of 14 cookbooks including “The Flavors of the Florida Keys” and “Mix ’n’ Match Meals in Minutes for People with Diabetes.” Go to dinnerinminutes.com or email linda@dinnerinminutes.com.

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