Monday, April 11, 2011

Honey-Ginger Chicken with Orange Rice

Recipe Taken From:
Weight Watchers Cookbook


1 1/3 cups Water
2/3 cup Fresh Orange Juice
1 cup Natural Long Grain
1 tbsp Parsley
1 tsp Orange Zest
1/2 cup Pecan Halves
1/4 cup Cornmeal, Whole-grain, White
1/4 tsp Black Pepper
1 tbsp Honey
1/2 tbsp Soy Sauce Light
1/2 tsp Fresh Ginger Root
4 (4 oz) Chicken Breasts (boneless,skinless)


In a medium saucepan, combine the water and orange juice; bring to a boil. Stir in the rice; reduce the heat and simmer, covered, until the liquid is absorbed and the rice is tender, about 15 minutes. Fluff with a fork, then stir in the parsley and orange zest.

Meanwhile, spray a broiler rack with nonstick spray; preheat the broiler.

In a food processor, combine the pecans, cornmeal, and pepper until the nuts are finely ground. Transfer to a plate. In a shallow bowl, combine the honey, soy sauce, and ginger. Dip the chicken in the honey mixture, then roll it in the cornmeal mixture.

Broil the chicken 5 inches from the heat until crusty brown and cook through, about 4 minutes on each side. Serve with the rice.

Notes & Tips:

For a more even coating, after you've rolled the chicken breasts in the cornmeal mixture, spread the mixture with a knife. White cornmeal is a better choice than yellow when broiling; yellow is quicker to burn under direct heat, while white browns better. A small amount of nuts adds wonderful flavor and richness with only a little fat. If you prefer to avoid nuts, however, use wheat-and-barley cereal nuggets instead.

This was not my favorite recipe that I've ever made. Maybe it's just me but there wasn't enough salt (haha, which I'm sure weight watchers wouldn't appreciate) also, I added some spray butter to the rice, to me rice needs a fat when cooking (which again I'm sure weight watchers wouldn't appreciate). Meh, maybe if you try it it'll come out better.

Nutrition Facts:
Amount per Serving
Calories 363
Calories from Fat 111.0
Total Fat 12.33g
Saturated Fat 1.29g
Cholesterol 65mg
Sodium 183.41mg
Total Carbohydrate 38.75g
Dietary Fiber 2.1g
Sugars 8.14g
Protein 26.69g
7 points (if you're counting)

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