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Title:   Grilled Orange Sesame Chicken and Vegetables

Nutrition facts

Serving Size 1/2 chicken breast (1/6 recipe)
Amount per serving
Calories 325 Calories from Fat 0
Hide Daily Values % Daily Value*
Total Fat 11g 17%
  Saturated Fat 0g 0%
Cholesterol 117mg 39%
Sodium 653mg 27%
Total Carbohydrates 10g 3%
  Dietary Fiber 2g
Protein 47g
Vitamin A 0%     Vitamin C 0%
Calcium 0%     Iron 0%
* Percent Daily Values are based on a 2,000 calorie diet.


Description:

Serves 6
 
 
3oranges
 
Juice of 1 lemon
 
1tablespoon white-wine vinegar
 
1/4teaspoon freshly ground black pepper
 
2teaspoons Dijon mustard
 
2tablespoons toasted sesame oil
 
3whole boneless, skinless chicken breasts, cut in half
 
2pounds (2 bunches) asparagus, trimmed
 
6small (1 3/4 to 2 pounds) zucchini, cut on the diagonal 1/4-inch thick
 
1teaspoon extra-virgin olive oil
 
1 1/2teaspoons salt
 
2teaspoons toasted sesame seeds
 
 1.   Cut 1 orange into wedges (peel intact); set aside. Of the remaining 2 oranges, remove zest of 1 and juice of both; place zest and juice in a glass bowl. Add lemon juice, vinegar, pepper, and mustard; whisk. Slowly whisk in sesame oil; set aside.
 
 2.   Place chicken between two sheets of plastic wrap; pound with a meat tenderizer to 1/2 inch thick. Place chicken in a glass bowl; pour half reserved vinaigrette over chicken. Coat thoroughly, cover with plastic wrap, and chill 1 to 2 hours.
 
 3.   Heat a grill or grill pan until very hot. Coat asparagus and zucchini with olive oil; sprinkle with 1/2 teaspoon salt. Grill vegetables and reserved orange wedges until tender. Remove chicken from marinade; season with remaining teaspoon salt; discard marinade. Grill until browned on both sides and cooked through. Arrange chicken and vegetables on platter; sprinkle with sesame seeds. Serve with remaining reserved vinaigrette.
 
  Per serving: 325 calories, 11 g fat, 117 mg cholesterol, 10 g carbohydrate, 653 mg sodium, 47 g protein, 2 g fiber

WW Points: 7
Cal: 325 ; Fat: 11 ; Fiber: 2


last edit by blozzom, 9/24/2006 2:28:56 PM

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High Protein   Meals, Entrees, and Sidedishes   Poultry Products   RECIPES  


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