Healthy Orange Chicken and Green Beans
Fitness Training, Personal Trainer, Lose Weight
Here's a recipe that adds fruit to dinner and takes all the guilt out of orange-flavored chicken. There's no sugar and no fryer involved. Just skinless, boneless chicken breast, marinated in orange juice, pan seared and then baked. Serve it up with orange-spiked green beans for a nutritious, protein-packed meal. Servings: 4
Here's what you need:
For the Chicken:
2 cups fresh orange juice
2 Tablespoons grated orange zest
4 skinless, boneless, chicken breasts
fresh ground pepper
1 Tablespoon olive oil
For the Green Beans:
285 grams fresh, organic, green beans
1/4 cup fresh orange juice
1 Tablespoon grated orange zest
1 teaspoon olive oil
dash of salt and pepper
For the Orange-Brandy Sauce
2 Tablespoon coconut oil
3 shallots, minced
2 Tablespoons brandy
1 cup fresh orange juice
1/2 cup chicken broth
1 navel orange, peeled and each segment cut into 3 pieces
1 Tablespoon parsley, chopped
Dash of salt and pepper
Cook the Chicken:
Place the orange juice and orange zest in a large ziplock bag. Season each side of the chicken breasts with salt and pepper. Place the chicken breasts in the ziplock bag, coating each side with juice. Marinate in the refrigerator for 2-3 hours.
Preheat the oven to 204 degrees C.
Grease a 30cm, oven-proof pan with the olive oil. Place over medium-high heat. Add the chicken breasts in a single layer, cooking for 3 minutes. Turn the chicken, season with a sprinkle of salt and pepper. Place the skillet in the oven for 15 minutes, or until a thermometer registers 74 degrees C in the center of the thickest breast.
Remove from oven and cover with foil as you make the sauce and cook the beans.
Cook the Green Beans:
Wash the beans, snap off and discard the stems. Place in a large ziplock bag with the orange juice and orange zest. Allow to marinate in the refrigerator for 30 minutes.
Heat a medium sized pan over medium heat. Grease with the olive oil. Remove beans from refrigerator, discarding the juice. Add to the pan and cook, covered for about 5 minutes, stirring occasionally. Remove cover, increase the heat and cook for an additional 3 minutes, until the beans are bright green.
Cooke the Sauce:
In a medium pan heat the coconut oil over medium-high heat. Add the minced shallot, cook, stirring often, for 2 minutes. Turn off the heat, add the brandy. Return to the heat and cook, scraping the bottom, until the brandy has almost evaporated, about 30 seconds. Increase the heat to high, add the orange juice. Boil for 5 minutes. Add the chicken broth, boil for 3 minutes.
Add in the orange segments and the parsley. Turn off heat. Season with salt and pepper.
Cut the chicken on the diagonal into thin slices and arrange over a pile of green beans. Drizzle with the orange-brandy sauce.
Nutritional Analysis: One serving equals: 302 calories, 13g fat, 161mg sodium, 19g carbohydrate, 4g fiber, and 29g protein
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