• Skip to primary navigation
  • Skip to main content
  • Skip to primary sidebar
  • Skip to footer

Simply So Good

  • Home
  • About
  • Recipes
  • Contact
You are here: Home / Recipes / Chicken and Poultry / Citrus Chicken with Spring Vegetables

Citrus Chicken with Spring Vegetables

March 8, 2011 Updated July 22, 2017 9 Comments

9shares
  • Share
  • Tweet
This is a first for me to “re-post” a recipe.  I have been craving a little sunshine in my life.  About this time of the year I’m so ready for winter to be over.  I want to eat fresh fruits and vegetables and to lighten my meals.  This dish is warming yet it has a fresh spring taste.  Because I am driving my parents and their dog to Arizona to a nephews wedding this week, I decided to remind you of this bright and fresh dinner.  
The good news is that each serving is less than 300 calories.  That’s right.  That means it’s light on the taste and the fanny.  
It has been snowing in Utah for several hours now.  Phoenix is looking SO good.
I think I’m ready for spring.  When I start searching the produce department for spring vegies, it’s time for the forsythia to bloom and the sky to acutally look blue instead of gray.  This dish is a transitional meal from winter to spring.  It’s warming, but light.  And can you believe it has less than 300 calories?
This recipe is NOT hard, just a bit time consuming with several steps.  This is what you’re going to do.  First you are going to read through the recipe twice that’s two times.  Next gather all of your ingredients.  This is called “mise en place” (Meez ahn plahs).  This is a French term referring to having all the ingredients necessary for the dish prepared and ready to combine up to the point of cooking.  So you will need to prep and measure out all of the ingredients.  Then it becomes a matter of just adding the next ingredient. 
In the above picture you will see all of the ingredients for the first step of the recipe.
Chop the onion, carrots, orange, lemon, celery and garlic.  Set aside for a moment.
Salt and pepper the chicken breasts.
Heat two tablespoon of olive oil in a heavy saute pan or dutch oven.  The sides of the pan need to be at least three inches high to accommodate all of the ingredients.
Add the chicken breasts to the heated olive oil.  I only added three breasts because I didn’t want to crowd them in the pan.  I want a brown sear on them and if I crowd the pan it will create a steam and the chicken will steam instead of brown. 
Turn the chicken over and brown the other side.  DO NOT cook the chicken all the way through.  We will finish cooking the chicken later in the sauce for flavor.
Remove the chicken from the pan and place on a plate.  Just set them aside for a minute.
Remember these ingredients?  Put all of them into the pan that you just took the chicken out of. 
Give them a good stir.  Cover, reduce the heat to medium, and sweat for 10 minutes, stirring every now and then.
It’s now time for the tomato paste, flour, chicken broth, orange juice, lemon juice, white wine and honey.  Notice the tomato paste that I have in a tube.  LOVE IT!  I never use a full can of tomato paste.  I just squeeze out the amount I need and put the rest in the refrigerator and it lasts for months.
Notice how everything has cooked down a bit.  Squeeze the in tomato paste.  Stir it in well and cook for 2 minutes.
Add the flour and stir until all of the ingredients are well coated.
The mixture will look like this.
Add the broth, juices, wine and honey, scraping up bits from the bottom of the pan.  All those little browned bits equal flavor.  Bring to a simmer.  Let’s talk wine – if you don’t want to purchase regular wine, you can buy de-alcoholized wine in the grocery store.  DO NOT use cooking wines.  If you don’t want to use wine at all, then go ahead and just add more chicken broth.  DO NOT substitute with apple juice. 
Add the chicken breasts, cover, and simmer for 10 minutes.
Meanwhile, we are going to prep the spring vegies.  I’m using new potatoes, green beans, baby carrots and asparagus.
Cut the potatoes into quarters.
Place the potatoes in a steamer.  You can boil them if you want.  I prefer steaming them because they become tender and don’t fall apart.  Steam the potatoes until the are just tender.
Beans, carrots and asparagus are next.
Layer the carrots on top of the potatoes and steam until tender crisp.  Then layer the green beans on top of the carrots and steam them until they are just barely tender.  Remember we are going to add them back into the pot so we don’t want them mushy.  Don’t steam the asparagus.  I like to add them right before I’m ready to serve so they are still a bit crisp. 
Back to the chicken.  After 10 minutes remove the chicken from the pan and put on a plate and tent with foil.
Strain sauce into a bowl, you can just through away the solids.  Return the sauce to the pan over medium-low heat.
Add the cream and chopped parsley that I forgot to take a picture of.  You know what it looks like – right?  Whisk together with the sauce.
Gently add and stir the steamed potatoes, carrots and beans.
Add the chicken breasts into the mixture.  Then gently stir in the asparagus.  Bring to a simmer just to heat everything through and to barely cook the asparagus.  Taste.  Add salt and pepper if you think it needs it.  Thats it!

I like to ladle it into shallow soup bowls.

EAT! 

Citrus Chicken with Spring Vegetables

4 – 5 chicken breasts
1 cup onion, cut into 1″ chunks
1 cup carrot, cut into 1 ” chunks
1 cup orange, chopped
1 cup lemon, chopped
1/2 cup celery, cut into 1″ chunks
2 garlic cloves, peeled
1 bay leaf
1 tablespoon tomato paste
2 tablespoons flour
1 1/2 cups chicken broth
1/2 cup fresh orange juice
1/4 cup fresh lemon juice
1/4 dry white wine
1 tablespoon honey
8 oz red new potatoes, quartered
1 lb. mixture baby vegetables
1/4 cup heavy cream
1/4 cup chopped fresh parsley

Season chicken with salt and pepper.  Heat oil in a large saute pan or a Dutch oven.  Sear the chicken on each side over medium high heat.  Remove from pan and place on a plate then set aside.  In the same pan add the onion, carrot, orange, lemon, celery, garlic and bay leaf.  Cover, reduce heat to medium and sweat for 10 minutes, stirring occasionally.  Stir in tomato paste, cook 2 minutes then add the flour.  Stir to coat. 

Add the broth, juices, wine and honey, scraping up bits from the bottom of the pot.  Bring to a simmer, add the chicken breasts, cover, simmer for 10 minutes.  After simmering chicken, transfer the chicken to a platter and tent with foil to keep warm.  Strain sauces into a bowl, discard the solids, and return sauce to the pan over medium-low heat.

Add the cream and parsley.  Stir.  Add the steamed vegetables and chicken back into the sauce and simmer just until heated through.

Place 1 chicken breast in shallow serving bowls, then top with some of the sauce and vegetables.

Not a meal you can make in 20 minutes. Come on for 300 calories, that’s so worth the time.  Look at it this way – you probably burn 300 calories just preparing the meal.  Doesn’t that make it a calorie-free meal?

Share this:

  • Click to share on Twitter (Opens in new window)
  • Click to share on Facebook (Opens in new window)

Related

Filed Under: Chicken and Poultry, Entrées

Previous Post: « Devils Food Cake
Next Post: Chocolate Mint Brownies »

Reader Interactions

Comments

  1. Janet@simplysogood says

    March 16, 2011 at 9:14 pm

    I love "The Store". Great place for produce.

    Reply
  2. Janet@simplysogood says

    March 16, 2011 at 9:13 pm

    I meant lucky lady that just had twins to get the great meal instead of funeral potatoes.

    Reply
  3. Janet@simplysogood says

    March 16, 2011 at 9:13 pm

    Oh Laura, you remind me of me! Lucky lady. No funeral potatoes…you go girl!

    Reply
  4. Janet@simplysogood says

    March 16, 2011 at 9:12 pm

    I think it's more like a stew. Maybe he'll go for that??

    Reply
  5. Anonymous says

    March 16, 2011 at 7:45 pm

    p.s. My mom took me to "The Store" yesterday and I saw baby carrots like yours. SO CUTE!! I knew I was supposed to get them for something.

    Laura

    Reply
  6. Anonymous says

    March 16, 2011 at 7:43 pm

    Janet! I just made this soup for someone in our ward and it is INCREDIBLE. mm yum yum! THANK YOU!! 🙂 Hope the sweet lady who just had twins likes vegetables!

    Sincerely,
    Laura Collett

    Reply
  7. wifemomandmore says

    March 16, 2011 at 4:50 pm

    This looks so good! Beautiful pictures! My husband is not a big fan of soup but this looks so hearty maybe I could convince him to eat it!

    Reply
  8. Janet@simplysogood says

    March 15, 2011 at 3:00 am

    You are so welcome.

    Reply
  9. Makenzie says

    March 15, 2011 at 2:24 am

    Wow, that looks amazing! Thanks for sharing. 🙂

    Reply

Leave a Reply Cancel reply

Your email address will not be published. Required fields are marked *

Recipe Rating




This site uses Akismet to reduce spam. Learn how your comment data is processed.

Primary Sidebar

About Me

Janet Barton

Hi I'm Janet and this is where I share my delicious made-from-scratch seasonal recipes that I make at home for my family every day.

I believe cooking from scratch, using unprocessed and whole foods is an important part of healthy eating. My goal is to help you create amazing recipes by providing easy step-by-step photos and instructions.

Read More »

Trending Recipes

  • No-knead Crusty Bread in a Dutch oven No-knead Crusty Bread
  • Semlor buns with dusting of powdered sugar Swedish Semlor Buns
  • pink iced heart sugar cookies Sour Cream Sugar Cookies
  • Overhead shot of white chocolate pecan bread with 4 slices White Chocolate Pecan Crusty Bread
  • Glass of almond milk with 2 gray striped straws on wood board with container of almond milk in background Quick Homemade Almond Milk
  • Slices of No-knead Partially sliced Green Chile Cheddar Bread No-Knead Green Chile Cheddar Bread
  • Several chocolate drop cookies on white background Chocolate Drop Cookies
  • Artisan No-knead Bread
  • Cheddar Cheese Rolls arranged on a plate Cheddar Cheese Rolls
  • vanilla and chocolate party cakes for kids Vanilla and Chocolate Party Cakes for Kids

Subscribe to our email list for exclusive tips and recipes

  • Facebook
  • Instagram
  • Pinterest
  • RSS
  • Twitter

Latest on Instagram

simplysogood

These asian steamed buns with braised beef cheeks These asian steamed buns with braised beef cheeks and pickled vegetables are one of my family’s most requested meals! Understandably 💚
What are some of your family’s go-to meals?
Nothing! And I mean nothing, makes me feel better Nothing! And I mean nothing, makes me feel better when I’m hit with a cold or flu than a huge bowl of Pho. Brothy soups are perfect for winter illness. They are warming, and restore the body with needed fluids and sodium — this pho recipe is the perfect remedy. You can pretty much custom design your own bowl, I chose to go with all my favorite veggies 💚
Happy Lunar New Year! To celebrate I thought I wou Happy Lunar New Year! To celebrate I thought I would share my recipe for homemade Mandarin Pork Potstickers with Ginger Soy Sauce! These mouthwatering dumplings are so fun to make! They are filled with pork, cabbage, ginger, green onions and a hint of white pepper and dipped in a spicy ginger soy sauce!
🧧🐂🥟
Valentine’s Dinner for two anyone?? I married a Valentine’s Dinner for two anyone?? I married a carnivore. He didn’t. I would be perfectly content being vegetarian! When I do eat meat, I want it to be free of antibiotic, hormone and GMO free — which lead me to @butcher_box (this is NOT a sponsored post btw... but it should be because I love butcher box!) 

In my first box I received these pork chops — Something that I haven’t cooked in years.  My husband was so excited! I hope you enjoy this quick and simple recipe that I created for him 💙
Happy Valentine’s Day! 🍓 click the link in my Happy Valentine’s Day! 🍓 click the link in my bio for the recipe to this High Altitude Vanilla Bean Cake iced with velvety strawberry rose swiss meringue buttercream
This Golden Chai Spiced Granola Yogurt Bowl makes This Golden Chai Spiced Granola Yogurt Bowl makes a fabulous Valentines breakfast! All the strawberries, pomegranates, and of course the dried rose petals ❤️
Created my own Valentine chocolate bites and bars Created my own Valentine chocolate bites and bars with healthy ingredients! Using a dark couverture chocolate along with organic nuts, freeze-dried berries, coconut, cacao nibs, rose petals, lavender, or a sprinkle of bee pollen! They are so fun to create and are completely addicting 🍫❤️
My neighbor used to bring us cupcakes with the mos My neighbor used to bring us cupcakes with the most usual frosting. She called it “Satin Icing” because it was so smooth and creamy! I was lucky enough to snag the recipe from her before she moved. Click the link in my bio for the recipe!!
Making these Dark Chocolate Covered Raspberries fo Making these Dark Chocolate Covered Raspberries for my Valentine ❤️ ...or should I just eat them myself?
Load More... Follow on Instagram


Footer

Featured on

The Daily Meal Logo The foodgawker-logo reddit Logo BuzzFeed Logo halfbaked Harvest Logo Browneyed Baker Logo BLOGHER Logo FOOD52 Logo University of Washington Logo sheknows Logo

Copyright © 2021 Janet Barton
Privacy Policy