Prep 25 mins
Cook 25 mins
When it comes to heart health, the adage easily could be "an orange a day keeps the doctor away." Oranges are a great source of pectin, a fiber that helps remove cholesterol from the blood and neutralizes harmful substances that can scar heart tissue. Pectin is in orange pulp and pith, so eat whole oranges or drink pulpy juice for the most benefits. Exchanges: 1 vegetable, 4 lean meat. From Spring 2013 Diabetic Living magazine.
- 1 tablespoon snipped fresh rosemary or 1 tablespoon oregano or 1 teaspoon dried rosemary or 1 teaspoon oregano, crushed
- 2 garlic cloves, minced
- 1⁄2 teaspoon salt, divided
- 1⁄4 teaspoon black pepper, divided
- 4 small bone-in chicken breast halves, skinned (2 pounds)
- 1⁄2 cup reduced-sodium chicken broth
- 1⁄4 cup balsamic vinegar
- 1 lb asparagus, trimmed
- 2 tablespoons orange juice
- 4 orange wedges
- shredded orange peel
- Preheat oven to 425°F In a small bowl combine rosemary, garlic, 1/4 teaspoon salt and 1/8 teaspoon black pepper. Sprinkle herb mixture evenly over skinned sides of the chicken breast halves; rub in with your fingers.
- Coat a very large nonstick skillet with nonstick cooking spray. Heat over medium heat. Add chicken pieces, herb sides down; cook 4 to 6 minutes or until browned. Turn chicken pieces over. Remove skillet from the heat. Carefully add broth and vinegar to the skillet. Return skillet to heat. Cover and cook 15 to 20 minutes or until chicken is no longer pink (170°), spooning broth mixture over chicken occasionally.
- Meanwhile, in a 15x10x1-inch baking pan arrange asparagus spears in a single layer. Drizzle with orange juice and sprinkle with 1/4 teaspoon salt and 1/8 teaspoon black pepper.
- Roast asparagus 12 to 15 minutes or until crisp-tender. To serve, place one chicken piece on each of four serving plates. Spoon pan juices evenly over chicken pieces. Divide asparagus spears among the plates. Serve with orange wedges and garnish with orange peel.