Chicken with Orange and Honey Sauce

from the
American Institute for Cancer Research

Add some fun and taste to your menu by dressing up chicken with oranges, golden raisins and honey. Chicken is the country’s favorite meat, most likely due to its versatility and because it’s lower in fat than red meat but still loaded with nutrients such as vitamins B6 and B12.

Central to this recipe is the navel orange. The resemblance of the orange’s blossom end to the human navel accounts for the name of this citrus wonder. It is also referred to as a Washington, Riverside or Bahia Navel Orange. Cultivated primarily in Brazil, California, Florida and Arizona, navels are among the most common varieties of oranges. Because they are seedless, they can only be propagated through cuttings. Technically, every navel orange comes from the same orange tree – the Brazilian orange, which generated a spontaneous mutation on a plantation in Brazil in 1820.

Grapes come in many varieties and colors, but the most common type of raisin is made from the Thompson green seedless grape. These raisins range in color from plum to black. Golden raisins also are made from the same grapes, but are processed differently to retain their golden-green color and unique taste.

A bit of honey adds to the naturally sweet flavor of the orange and raisins, and the cinnamon provides a subtle balance to the dish. Ladling the wonderful sauce over your creation ensures that the chicken is juicy and has been permeated with all the flavor of the broth and ingredients.

Sprinkling on almonds adds crunch and more nutrition. The makers of honey - bees - are crucial to pollination of almond trees. Both are celebrated in this dish. The result is a chicken entrée that is a bit out of the ordinary—one that is sure to please your taste buds.

Chicken with Orange and Honey Sauce

Zest and juice one orange. Remove the skin and pith from the other orange, then halve and slice. Reserve zest and juice separately from the orange slices.

Combine flour, 1/4 tsp. salt and pepper in a shallow dish. Dredge chicken in the flour, shaking off any excess. Transfer the remaining flour to a small bowl, add broth and whisk to combine.

In large skillet, heat oil over medium heat. Add chicken and cook 3 to 5 minutes per side or until browned. Transfer to plate.

Add the flour-broth mixture, reserved orange zest and juice, raisins, honey, cinnamon and remaining 1/4 tsp. salt. Bring to boil. Reduce heat to simmer, return chicken and any accumulated juices to pan and cook, turning chicken once until an instant-read thermometer inserted into thickest part of meat registers 165 degrees and sauce has thickened, about 10 to 12 minutes.

Transfer chicken to serving platter. Spoon sauce over chicken and garnish with reserved orange slices and almonds.

Makes 4 servings.

Per serving: 340 calories, 8 g total fat (1 g saturated fat), 37 g carbohydrate,
29 g protein, 3 g dietary fiber, 480 mg sodium.

By aicr.org