The following light recipe, which uses the flavor of leeks and oranges to enliven boneless chicken breast, was adapted from “Winter-Summer Chicken,” by Lori Longbotham.
CHICKEN WITH LEEKS AND ORANGE
Preparation time: 25 minutes
Cooking time: 20 minutes
Yield: 4 servings
4 boneless, skinless chicken-breast halves
2 tablespoons flour
1 teaspoon olive oil
1/2 teaspoon salt
Freshly ground black pepper to taste
1 tablespoon butter or margarine
1 leek, split, washed, thinly sliced
Finely grated zest of 1 orange
1/2 cup orange juice
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1/3 cup chicken broth
1 teaspoon finely chopped fresh rosemary, or 1/2 teaspoon dried rosemary, crushed
1/2 teaspoon arrowroot dissolved in 1 teaspoon water
1. Lightly dust chicken with flour. Heat olive oil in a large, non-stick skillet over medium heat. Put chicken into pan, sprinkle with a pinch salt and a little pepper. Cook 5 minutes on each side, or until cooked through. Remove from pan and keep warm.
2. Melt butter or margarine in pan. Add leek; cook 5 minutes. Add orange zest, juice, broth, rosemary, remaining salt and a little pepper. Simmer a few minutes Stir in dissolved arrowroot; simmer 1 minute. Pour any juices that have gathered around chicken into pan and simmer a minute longer. Spoon sauce over chicken.
Nutrition information per serving:
Calories …… 230 Fat …………. 7 g Cholesterol .. 80 mg
Sodium ….. 450 mg Carbohydrates .. 12 g Protein ……. 28 g