- 1 pound boneless, skinless chicken tenderloins or breasts
- 1 tablespoon canola oil
- Juice of 1 medium orange
- 2 tablespoons hoisin sauce
- 2 teaspoons sesame seeds
- 2 cups broccoli florets cut into bite-size pieces
- 2 medium oranges, peeled, with seeds removed, divided in sections, and sections cut in half
- 2 cups cooked brown rice
Cut chicken into bite-size pieces. Heat oil in a large skillet over medium heat. Add chicken pieces and brown on both sides. When chicken is lightly browned but not cooked through, add orange juice and hoisin sauce to skillet. Cook 2 minutes. Add sesame seeds and broccoli pieces. Cover and cook a few minutes until broccoli has turned bright green. Add the orange segments, and mix well. Cook for about 1 minute more to heat orange; do not overcook. Serve mixture on brown rice.
Yield: 4 servings.
Serving size: about 1 1/4 cups mixture on 1/2 cup rice.
Nutrition Facts Per Serving:
Calories: 303 calories, Carbohydrates: 40 g, Protein: 20 g, Fat: 7 g, Saturated Fat: 1 g, Cholesterol: 55 mg, Sodium: 531 mg, Fiber: 5 g
Exchanges per serving: 2 starch, 1 fruit, 1 vegetable, 3 lean meat. Carbohydrate choices: 2 1/2.
This recipe was developed by Kathleen Stanley, a Diabetes Educator at Central Baptist Hospital in Lexington, Kentucky.