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Pan Seared Orange Chicken

Makes 6 Servings
1 Tbsp olive oil, divided
4 boneless chicken breasts cut in halves, lengthwise, flattened (see
pinch of salt and fresh ground pepper
1 shallot, finely diced
1 clove of garlic, minced
cup white wine or cooking sherry (2 Tbsp apple cider vinegar may be
used instead)
cup orange juice
1 tsp zest of an orange
cup low sodium chicken stock
cup 10% cream (optional)
cup parsley, finely chopped


1) Prepare chicken by cutting each breast in half lengthwise.

Working on a flat, clean surface, lay out a large piece of plastic
wrap. Lay the chicken breasts onto the plastic wrap. Cover with
another sheet. Using a rolling pin, meat tenderizer or any heavy,
flat faced object, pound the chicken into even cutlets, about 1-2
cm thickness.
2) Heat a large stainless steel pan over medium heat and add half
to the olive oil
3) Place the chicken into the pan and allow the chicken to sear and
become lightly browned, about 3 4 minutes. Flip the chicken to
brown the other side. Removed browned chicken onto a plate
and repeat with remaining oil and chicken.
***Note: Once the chicken releases from the bottom of the pan,
it is ready to be flipped. Forcing the chicken off the bottom of
the pan will result in shredding and sticking of the chicken.
4) Once chicken has been browned, add the shallots to the browned
pan. Add 1 tsp of oil if necessary. Cook the shallots until
softened, about 30 45 seconds. Add garlic and cook until
fragrant, about 20 seconds.

5) Deglaze the pan by adding wine (or vinegar) and continue

cooking over medium heat. Allow the liquid to reduce in volume
by half and add the orange juice and chicken stock.
6) Continue cooking over medium heat, allowing the sauce to
bubble and reduce in volume by half. Add the cream (if using)
and parsley. Stir to mix well.
7) Cut the chicken into strips and add back into the pan. Cook for
an additional 3 4 minutes or until the chicken is warm and the
juices run clear.

Adapted from Adam Hudson RD (Demos for Dietitians)