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Mandarin oranges are native to southern China, where they are eaten primarily as a fresh fruit. But since canned or jarred mandarin oranges are common in the United States, they are typically added to other dishes. Eating citrus fruits whole (instead of just drinking their juice) provides important fiber, especially the soluble kind which is linked to lowering cholesterol levels. This juicy chicken dish is a great way to use mandarin oranges for a complete, healthy, low calorie and delicious dinner.

4 (good sized) boneless, skinless chicken breasts

1/8 teaspoon salt

1/8 teaspoon black pepper

1 small onion, finely chopped

1 small red pepper. finely chopped

1/2 cup orange juice

2 teaspoons fresh ginger, minced

1 teaspoon sugar

2 teaspoons cornstarch

1/4 cup cold water

1 jar (about 12 ounces) mandarin oranges, drained

2 to 3 tablespoons finely chopped fresh cilantro

2 cups hot cooked rice (I prefer brown, yellow, or jasmine with this dish)

Additional fresh cilantro for garnish (optional)

Pound the chicken slightly between 2 pieces of plastic wrap to 1/4-inch thickness using a meat mallet (or rolling pin). Broil the chicken breasts 6 inches from your oven’s heat source for 7 to 8 minutes on each side or until chicken is no longer pink. (or you could grill the chicken on a covered grill over medium-hot coals for 10 minutes on each side or until chicken is no longer pink in center). When done cooking, sprinkle the chicken breasts with the salt and pepper. Set aside.

Spray a medium nonstick saucepan with cooking spray and place over medium heat until hot. Add the onion and pepper and cook for about 5 minutes or until tender, stirring occasionally. Add the orange juice, ginger and sugar to the saucepan and bring to a boil.

Combine the cornstarch and water in a small bowl and add it to the juice mixture, stirring until thickened. Boil for 1 minute longer, stirring constantly. Reduce the heat to medium low, stir in the orange segments and cilantro, and place the chicken breasts in the mixture for 1-2 minutes until heated through.
Serve chicken over the cooked rice, top with any leftover sauce, and garnish as desired (I usually serve this with steamed broccoli seasoned with a little garlic and lemon).

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Makes 4 servings. Per Serving: 298 calories, 3 g total fat, less than 1 g saturated fat, 0 g trans fat, 37 g carbohydrates, 3 g fiber, 2 g sugar, 28 g protein, 132 mg sodium, 67 mg cholesterol.