Orange-Marinated Chicken Roll-Ups
These baked marinated chicken "sandwiches" have a fresh plum sauce. Sprinkling the plums with a little bit of brown sugar and letting them sit allows the fruit to macerate, a process in which the sugar pulls the juices from the plums and forms a natural sauce.
  • 4 tablespoons orange juice
  • 3 tablespoons reduced-sodium soy sauce
  • 2 tablespoons plus 2 teaspoons light brown sugar
  • 2 cloves garlic, minced
  • 1 teaspoon extra-light olive oil
  • 1 pound skinless, boneless chicken thighs
  • 3 Italian prune plums, coarsely chopped
  • 1/2 teaspoon grated orange zest (optional)
  • 8 low-fat 8-inch flour tortillas
  • 4 scallions, slivered
  • 1 carrot, cut into thin matchsticks
  • 2 cups finely shredded romaine lettuce

1. In a medium bowl, combine 3 tablespoons of the orange juice, soy sauce, 2 tablespoons of the brown sugar, the garlic, and olive oil. Add the chicken, stirring to coat. Cover and refrigerate for 30 minutes or up to 2 hours.

2. Meanwhile, in a small bowl, toss the chopped plums with the remaining 1 tablespoon orange juice, 2 teaspoons brown sugar, and the orange zest (if using). Let sit at room temperature for 30 minutes (or refrigerate if sitting longer). Stir the plums well before using.

3. Preheat the oven to 350°F. Line a small baking pan with foil. Place the chicken in the prepared pan, reserving 1/4 cup of the marinade, and bake, basting occasionally with the reserved marinade, for 15 minutes, or until the chicken is cooked through. Wrap the tortillas in foil and place in the oven with the chicken for 5 minutes, or until the tortillas are heated through.

4. Transfer the chicken to a cutting board. Shred the chicken and combine with the scallions and carrot. Place the tortillas on 4 plates. Dividing evenly, top with the chicken mixture, plums, and shredded lettuce. Roll up the tortillas, secure with toothpicks.

Nutritional Information
Per serving: 483 calories, 13g total fat (2.8g saturated), 81mg cholesterol, 3.6g dietary fiber (.7g soluble), 62g carbohydrate, 32g protein, 788mg sodium.
Good source of: beta carotene, niacin, selenium.

Date Published: 09/19/2005 > Printer-friendly Version

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