Wed, Mar-10-04, 10:53
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Senior Member
Posts: 3,666
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Plan: Undecided atm
Stats: 162/000/115
BF:
Progress: 345%
Location: North Carolina
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Okay here it is:
1-1/2 lbs bonless, skinless chicken breasts
1/4 cup oil
1/3 cup orange juice
2 TBL splenda
2 tsp cider vinegar
1/4 tsp blackstrap molasses
1 tsp spicy brown mustard
1 tsp minced garlic
salt and pepper
Cut chicken breasts into 4 portions ( I chop mine smaller but that's preference I guess) , and brown them in the oil in a lg, heavy skillet over high heat. While that is happening mix together sauce ingredients *orange juice thru garlic*.
When chicken is light golden on both sides, add the orange juice mixture to the skillet. Simmer the chicken for another 7 to 8 minutes, turning once. Salt and pepper to taste.
4 servings each with 4 carb, trace fiber 38 g protein.
I typically add a little soy and a tsp of szechuan sauce to the sauce bit and will also add sesame seeds, red hot chili flakes and some broccoli to the pan as well (but I like it hot!). I have also substituded tofu for the chicken and that came out great (if you are a tofu lover that is) If you don't have the 15 minute meal cookbook I would highly recommend it. I have both that and the 500 meals and to be honest I have more recipes I use from the 15 minute book.
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