Mandarin Orange Chicken

*Unfortunately I forgot to take a picture of this meal but it was really good.*

Ingredients:

3 Tb frzn orange juice concentrate
3 Tb low sodium soy sauce
1 Tb minced garlic
1 Tb hot sesame oil
1 t chili garlic sauce, or chili paste
3/4 c canned unswt mandarin oranges and their juice
6 (4 oz) boneless skinless chkn breasts

In a large plastic bag combine the juice concentrate, soy sauce, garlic, oil, and chili paste. Gently stir in the oranges and their juice. Add the chicken, seal the bag and marinate at least 6hrs or overnight.

Preheat the oven to 400 F. Transfer the chicken to an 11 x 7 casserole dish and pour the remaining marinade over the top. Cover with foil, and bake for 25-30 mins.

(I served this chicken and sauce over some brwon rice and it was really good, tastes just like chinese takeout except it's healthier!!)

Makes 6 servings
per serving: 83 calories, 27g protein, 7g carb, 4g fat, 66mg cholesterol, 282 mg sodium
Recipe courtesy of Biggest Loser Family Cookbook

Competitors Curry Chicken

My very favorite recipe out of The original Biggest Loser cookbook!

Ingredients:

3/4 lb boneless skinless chkn breasts, trimmed and cut into 1" cubes

salt, to taste

blk pepper, to taste

2 t olive oil

1/4 c chopped onion

1/4 c chopped celery

2 cloves garlic, minced

2 Tb flour

1 c low sodium chkn broth

1/2 c canned diced tomatoes (I actually use stewed italian tomatoes, I like the flavor better)

1/2 t worcestshire sauce

1/2 to 1 t curry powder

1/8 t cayenne

1/4 c chopped cilantro

Season chkn with salt and pepper. Add a teaspoon of olive oil to a hot skillet. Scatter the chkn pieces and cook stirring frequently for 3 to 5 mins or until browned. Cook lowering the heat slightly for 2-4 mins or until no longer pnk. Transfer chkn to a plate and set aside.

Reduce the heat to medium, add remaining 1 t olive oil to the pan. Add onion, celery, and garlic. Cook for about 5 mins, or until just starting to brown. Stir n the flour until well combined. Add the broth. Cook, stirring constantly, for 4 to 5 mins until thickened. Stir in the tomatoes, worcestshire sauce, 1/2 t curry, cayenne, and the reserved chkn. Simmer for 2 to 3 mins for flavors to blend. Taste and add up to 1/2 t more curry if desired. Turn off heat and stir in cilantro. Serve alone or over brwn rice.

Makes 3 servings
Per Serving: 191 calories, 28g protein, 6g carb, 5g fat, 67mg cholesterol, 1g fiber, 308mg sodium.

Chicken Pepian

I have not yet made this but I'm gonna guarantee I'll be making it tomorrow night! This looks so darn yummy! Right up my alley.
Cook time: 30 mins
Serves: 4

Ingredients
1 pound fresh tomatillos
1 large poblano pepper (about 2 1/2 to 3 ounces), seeded and cut into 4 pieces
2 tablespoons olive oil
1/2 cup raw unsalted pumpkin seeds
5 peppercorns
2 whole allspice
1/2 teaspoon whole cumin seed
1 medium onion, chopped
4 cloves garlic, minced
1 cup chopped fresh cilantro leaves, plus 1/4 cup for garnish
1 cup low-sodium chicken broth
1 medium (2-inch) jalapeno pepper, seeded and roughly chopped
1/2 teaspoon salt
4 (6-ounce) boneless skinless chicken breast halves, pounded to 1/2-inch thickness
Lime wedges
Directions
Preheat the broiler. Remove papery outer layer from tomatillos then rinse them in warm water to remove some of their natural stickiness. Pat dry, then cut into quarters. Toss tomatillos and poblano with 2 teaspoons of the oil, place on a baking sheet and broil until charred, about 10 minutes.


Heat a large saute pan over medium heat. Add pumpkin seeds, peppercorns, allspice, and cumin and toast until pumpkin seeds are fragrant, 3 to 4 minutes. Transfer to a plate.


In same saute pan, heat 2 teaspoons oil over medium heat. Add onions and cook until soft and translucent, about 5 minutes, add the garlic and cook for 1 minute more.


Place tomatillos, poblano, onions and garlic, cilantro, chicken broth, jalapeno, toasted seeds and spices and salt in a blender and blend on high until totally smooth, about 30 seconds.


Heat the remaining 2 teaspoons olive oil in skillet and cook the chicken until browned on both sides and nearly cooked through, about 5 minutes per side. Add pepian sauce to skillet, covering chicken pieces. Bring to a simmer and cook an additional 3 to 5 minutes, until chicken is cooked through. Serve chicken topped with sauce and garnished with cilantro and lime wedges.

Per Serving
(1 serving equals 1 chicken breast and 2/3 cup sauce)

Calories 440; Total Fat 23 g; (Sat Fat 4 g, Mono Fat 6.5 g, Poly Fat 2.5 g) ; Protein 43 g; Carb 15 g; Fiber 4 g; Cholesterol 95 mg; Sodium 400 mg


Recipe courtesy of Ellie Kreiger