Orange Stir-Fried Chicken With Edamame

Health Monitor Staff
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Yields 2 servings (3¼ cups each, including rice)

½ cup uncooked short-grain rice
1 cup calcium-fortified orange juice 
1 Tbsp ginger root, grated
1 Tbsp orange marmalade
1 Tbsp cornstarch
1 Tbsp reduced-sodium soy sauce
2 cloves garlic, minced
1 tsp hot sauce
Nonstick cooking spray
2 tsp sesame or canola oil
1 skinless, boneless chicken breast (about 8 oz.), cut into 1-inch cubes
1 cup shelled soybeans (edamame), frozen or fresh
12 oz. baby spinach (about 2 cups)

Cook the rice according to the package instructions. Set aside. Place the orange juice, ginger, marmalade, cornstarch, soy sauce, garlic and hot sauce in a small bowl. Whisk to combine.Directions

Heat a skillet over high heat. Coat with cooking spray. Add the sesame or canola oil. Add the chicken and cook one to two minutes, stirring often, until it browns. Add the soybeans and spinach. Reduce the heat to low. Stir the orange juice mixture and add it to the skillet. Cover and cook two to three minutes, until a thick sauce forms and the chicken is cooked through. Serve immediately with the rice.

Nutrition Facts (per serving): calcium 385 mg, vitamin D 6 IU, calories 563, fat 13 g (saturated fat 2 g), cholesterol 73 mg, protein 39 g, carbohydrates 35 g, fiber 3 g, sodium 212 mg

February 2013