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Thursday, January 7, 2010

Chicken Thigh with Leeks in Orange Sauce

Source

Inspired by Joylicious

Taste 4 (out of 5)

Difficulty 1 (out of 5)

Ingredients

- 1 boneless, skinless chicken thigh (110 cal)

- 1/4 cup chicken broth (5 cal)

- 1 tsp butter (35 cal)

- 1 leek (55 cal)

- salt and pepper to taste

For the sauce

- 1/4 cup water

- 2 tsp brown sugar (20 cal)

- 2 tbsp orange juice (15 cal)

- 1 tbsp soy sauce (10 cal)

- 1 tsp balsamic vinegar (5 cal)

- 1 tbsp orange zest

Total 255 cal, 1 serving

Instructions

1. In a small sauce pan heat the water, stir in the sugar and bring to a boil. Add the orange zest, orange juice, balsamic vinegar, soy sauce, reduce the heat and continue cooking on medium low heat stirring occasionally.

2. Heat the chicken broth in a frying pan. Add the butter and when it melts add chicken seasoned with salt and pepper. Cover and let cook on medium heat for 8 minutes.

3. In the meantime, cut the leek lengthwise, wash it and chop into 1/4 inch strips.

4. After 8 minutes, flip the chicken onto the other side. You might need to add a little more broth if the pan is dry. Add the leeks to the pan, cover and let cook for another 8 minutes. Stir the leeks once or twice during this time.

5. Once the chicken is ready, pour the sauce over it and serve.

Afterthoughts

- It’s a very nice, light lunch dish and only takes about 20 minutes to make.

- I actually used only half the sauce, so it ended up being 230 cal.

1 comment:

Joy said...

I looove it!!! I like that you made the sauce lighter, I will have to try your version the next time I make it. Thanks for trying out the recipe :)