Seared Chicken with Warm Orange-Fennel Salsa
Green Onion and Wild Rice PilafIngredients
- 1 fennel bulb
- 3 large oranges
- 2 lb chicken cutlets (about 6 cutlets)
- 1 tsp salt, divided
- 1 tsp pepper, divided
- 2 Tbsp olive oil
- 2 Tbsp butter
- 1 cup sliced red onion
- 2 Tbsp chopped fresh parsley
Instructions
- Thinly slice fennel bulb to measure 4 cups; chop feathery fronds (tops) to measure 2 Tbsp.
- Squeeze juice from 1 orange to measure ½ cup; peel and section 2 oranges.
- Sprinkle chicken with ½ tsp each salt and pepper. Cook, in batches, in hot oil in a large nonstick skillet over medium-high heat 4 to 5 minutes or until done. Remove from skillet; keep warm.
- Add orange juice to skillet; cook 2 minutes, scraping skillet to loosen browned bits. Add butter; cook 1 minute or until melted, stirring often.
- Stir in sliced fennel and onion; cook 3 to 5 minutes or until tender. Stir in orange sections, parsley, and ½ tsp each salt and pepper. Spoon salsa over chicken. Garnish with fennel fronds.
Side Dish Ingredients
- 2 (3-oz) pkg boil-in-bag multigrain medley rice mix (such as Minute; see Note)
- 2 green onions, chopped
- ½ tsp salt
Side Dish Instructions
- Cook rice mix according to package directions. Stir in green onions and salt.
Nutritional Information
Main | Side | Total | |
Servings | 6 | 6 | |
Calories |
308
|
142
|
450
|
Fat (g) | 13 | 1 | 14 |
Sat. Fat (g) | 4 | 1 | 5 |
Protein (g) | 35 | 4 | 39 |
Carb (g) | 13 | 29 | 42 |
Fiber (g) | 3 | 2 | 5 |
Sodium (mg) | 514 | 208 | 722 |
Low Calorie Meal Plan
This recipe selected from the eMeals Low Calorie Meal Plan.
Each Dinner Plan Includes:
- Seven Dinner Menus
- Matching Grocery List
- Access via App or Online