Orange Chicken with Capers

Diabetes Appropriate
Egg-free
Nut-free
Soy-free
Low-Calorie
Low-Carbohydrate
Low-Cholesterol
Low-Fat
Low-Saturated Fat
Low-Sugar
Weight Management
Dish type
Dinner
Serves
4
Ready in
30 minutes

Ingredients

  • 4 (5- to 6-oz.) boneless, skinless chicken breasts
  • 3 tbsp. flour
  • 3 tbsp. butter
  • 3/4 cup chicken broth
  • 1 large or 2 small seedless oranges, peeled and sectioned
  • 1 to 2 tbsp. drained small capers
  • 2 tsp. orange zest

Directions

Prep Time
15 minutes
Cook Time
15 minutes
Ready in
30 minutes
  1. Place chicken between 2 layers of plastic wrap. Using a meat mallet, pound chicken to an even thickness. Place flour in a large resealable plastic bag, and season with salt and freshly ground pepper to taste. Add chicken; seal bag and shake lightly to coat.
  2. In a large nonstick skillet melt butter over medium-high heat. Remove chicken from bag; reserve flour. Add chicken to pan; cook 4 to 5 minutes per side or until browned.
  3. In a small bowl combine broth and reserved flour. Push chicken to edge of skillet. Add broth mixture, oranges and capers; stir lightly, and spoon over chicken.
  4. Reduce heat to medium-low. Cook, covered, 5 minutes or until an instant-read thermometer inserted into the chicken registers 165°F, and the sauce is slightly thickened. Stir in orange zest. Spoon sauce over chicken, and serve.

Nutritional Information

Serving Size
1
Per Serving
Calories 317, Calories Fat 33, Total Fat 3g, Saturated Fat 0g, Cholesterol 89mg, Sodium 642mg, Carbohydrate 12g, Protein 46g
Serving Size1
Calories317
Calories Fat33
Calories (fat) extra10
Total Fat3g
Total Fat (extra)5
Saturated Fat0g
Saturated Fat (extra)5
Cholesterol89mg
Cholesterol (extra)30
Sodium642mg
Sodium (extra)27
Potassium0mg
Carbohydrate12g
Carbohydrate (extra)4
Fiber1g
Fiber (extra)7
Sugars5g
Protein46g
Omega30g
Vitamin A190IU
Vitamin A (extra)4
Vitamin C33mg
Vitamin C (extra)56
Iron2mg
Iron (extra)11