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Send a Meal Blog

Thursday, January 06 2011

ingredients

  • 4  medium  skinless, boneless chicken breast halves (about 1 pound total)
  • 4    green onions, finely chopped
  • 1/2  cup  orange juice
  • 1  tablespoon  brown sugar
  • 1  tablespoon  finely chopped fresh ginger
  • 1  tablespoon  olive oil
  • 2  cloves  garlic, minced
  • 1  teaspoon  ground corinader
  • 1/2  teaspoon  paprika
  • 1/4  teaspoon  salt
  • 1/4  teaspoon  ground cinnamon
  • 1/4  teaspoon  black pepper
  •     Nonstick cooking spray
  • 2  cups  hot cooked basmati or long grain rice

directions

1. Place chicken in a plastic bag set in a shallow dish. For marinade, in a small bowl combine green onions, orange juice, brown sugar, ginger, oil, garlic, coriander, paprika, salt, cinnamon, and black pepper. Pour over chicken; seal bag. Marinate in the refrigerator for 2 to 6 hours, turning bag occasionally. Drain chicken, reserving marinade.

2. Lightly coat a 2-quart rectangular baking dish with cooking spray. Arrange chicken in the prepared baking dish; pour marinade over chicken.

3. Bake, uncovered, in a 375 degree F oven about 20 minutes or until chicken is tender and no longer pink. Transfer chicken to a serving platter. Strain the juices remaining in baking dish; stir juices into rice. Serve the chicken with rice. Makes 4 servings.

nutrition facts

  • Servings Per Recipe 4 servings
 
  • Calories290, 
  • Total Fat (g)5, 
  • Saturated Fat (g)1,
  • Monounsaturated Fat (g)3, 
  • Polyunsaturated Fat (g)1, 
  • Cholesterol (mg)66, 
  • Sodium (mg)209, 
  • Carbohydrate (g)30, 
  • Total Sugar (g)6, 
  • Fiber (g)1, 
  • Protein (g)29, 
  • Vitamin A (DV%)0, 
  • Vitamin C (DV%)33, 
  • Calcium (DV%)4, 
  • Iron (DV%)12, 
  • Starch (d.e.)1.5, 
  • Fruit (d.e.).5, 
  • Very Lean Meat (d.e.)3.5, 
  • Percent Daily Values are based on a 2,000 calorie diet
 
Posted by: Send a Meal AT 09:55 am   |  Permalink   |  0 Comments  |  Email
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