Spicy Orange Sesame Chicken
To toast sesame seeds (or other seeds and nuts), place them in a small ungreased skillet over medium heat and stir frequently until they are golden and fragrant, about 5 minutes. Once they are toasted, quickly pour them onto a plate so they will not continue to toast or even burn.
  • 6 navel oranges
  • 1 tablespoon honey
  • 1 tablespoon olive oil
  • 1 dried red chili pepper
  • 1 tablespoon grated orange zest
  • 1 tablespoon flour
  • 1/4 teaspoon salt
  • 4 small skinless, boneless chicken breast halves (1 pound total)
  • 1 tablespoon sesame seeds, toasted

1. Juice one orange and place juice in medium bowl. Peel remaining oranges, removing all bitter white pith, and cut oranges into 3/4-inch cubes. Add honey and half the chopped oranges to juice in bowl and set remaining chopped oranges aside.

2. In large nonstick skillet, combine oil and chili pepper and heat over low heat 2 minutes. Add orange zest and cook 1 minutes or until fragrant.

3. In shallow bowl, combine flour and salt. Dredge chicken in seasoned flour. Add chicken to skillet and cook over medium-high heat 2 minutes or until browned on both sides.

4. Stir orange juice-honey mixture into skillet and stir well to incorporate browned bits on bottom of pan. Cover, reduce heat to medium, and cook 8 minutes or until cooked through; turn chicken over halfway through cooking time.

5. Discard chili pepper. Stir in reserved chopped oranges and cook 10 seconds to heat through. Serve chicken sprinkled with toasted sesame seeds.

Nutritional Information
Per serving: 329 calories, 12g total fat, 2.5g saturated fat, 5.5g monounsaturated fat, 2.3g polyunsaturated fat, 5.9g dietary fiber, 27g protein, 31g carbohydrate, 66mg cholesterol, 203mg sodium.
Good source of: fiber, folate, selenium, vitamin B6, vitamin C.

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

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