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Poached Chicken with Mandarin Oranges


    Poached Chicken with Mandarin Oranges

    1 1/4 cups (310 mL) fresh mandarin segments, roughly chopped


    2 tsp (10 mL) extra-virgin olive oil
    1/2 cup (125 mL) red onion, chopped
    1 clove garlic, minced
    1 Tbsp (15 mL) balsamic vinegar
    1 tsp (5 mL) brown sugar, firmly packed
    1/4 tsp (1 mL) crushed red pepper flakes
    1/3 cup (80 mL) sweet yellow bell pepper, diced
    1/3 cup (80 mL) diced tomato
    1/3 cup (80 mL) diced avocado
    1 Tbsp (15 mL) lime juice
    3 cups (750 mL) water
    1 tsp (5 mL) salt
    2 celery stalks, diced
    2 carrots, diced
    1 onion, chopped
    1 bay leaf
    4 boneless skinless chicken breasts

    Ensure that all white pith is removed from mandarin segments. Place segments in a small bowl and cover with warm water. Let soak for 10 minutes.

    Add olive oil to medium saucepan, and place over medium-high heat. Add onion and garlic and cook, stirring occasionally, until onion is tender; about 5 minutes. Stir in balsamic vinegar, brown sugar, and pepper flakes. Cook, stirring constantly, until sugar dissolves, about 2 to 3 minutes. Remove from heat.

    Drain mandarin oranges and add to mixture, along with bell pepper, tomato, avocado, and lime juice. Set aside.

    Bring 3 cups (750 mL) water and salt to a boil in shallow saucepan. Add celery, carrots, onion, and bay leaf and cook until tender, about 4 minutes. Transfer vegetables to bowl with slotted spoon.

    Add chicken to saucepan and bring to simmer. Cover and simmer over medium-low heat, turning once, until no longer pink inside; about 12 minutes. Discard bay leaf. With slotted spoon, transfer chicken to serving plate and top each breast with 1/3 cup (80 mL) mandarin mixture. Serve with vegetables.

    Serves 4.

    Each serving contains: 279 calories; 29 g protein; 8 g total fat (1 g sat. fat, 0 g trans fat); 23 g carbohydrates; 4 g fibre; 702 mg sodium

    Source: "Mandarin Appeal", alive #337, November 2010


    Poached Chicken with Mandarin Oranges




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