Aunt Judie’s Tangerine Hens

🍊 Aunt Judie’s Tangerine Hens 🐔

Aunt Judie’s Tangerine Hens is a delightful and flavorful dish, known for its zesty and tangy taste. This dish is believed to have originated in the Southern United States, combining the sweetness of tangerines with the savory goodness of poultry. It’s a perfect example of southern comfort food.

Components:

• 4 boneless, skinless chicken breasts
• 2-3 fresh tangerines (for juice and zest)
• 2 tablespoons of olive oil
• 1/2 cup chicken broth
• 1/4 cup honey
• 1 tablespoon Dijon mustard
• 2 cloves garlic, minced
• Salt and pepper to taste
• Chopped fresh parsley for garnish

Preparation Steps:

1. Marinating the Chicken:

   • Begin by marinating the chicken breasts. Place them in a resealable plastic bag or a shallow dish.

2. Zesting and Juicing the Tangerines:

   • Zest one or two tangerines and set the zest aside. Then, juice the tangerines to extract their sweet and tangy juice.

3. Making the Marinade:

   • In a mixing bowl, combine the tangerine juice, honey, Dijon mustard, minced garlic, and a pinch of salt and pepper. This mixture will be your marinade and later your sauce.

4. Marinating the Chicken:

   • Pour a portion of the marinade over the chicken in the bag or dish, ensuring that all pieces are well coated. Seal the bag or cover the dish, and refrigerate for at least 30 minutes to let the flavors meld.

5. Cooking the Chicken:

   • In a large skillet, heat olive oil over medium-high heat. Remove the chicken from the marinade, allowing excess to drip off, and place it in the skillet. Cook for about 6-8 minutes on each side or until the chicken is fully cooked and has a beautiful golden-brown color.

6. Creating the Tangerine Sauce:

   • While the chicken is cooking, pour the remaining marinade into a small saucepan, and add the chicken broth. Bring the mixture to a simmer and cook until it thickens, which should take about 5-7 minutes.

7. Finishing Touches:

   • Once the chicken is cooked, remove it from the skillet. Pour the tangerine sauce over the chicken and garnish with the tangerine zest and chopped fresh parsley.

8. Serving:

   • Serve your Aunt Judie’s Tangerine Hens hot with your choice of sides. It goes wonderfully with rice, quinoa, or a simple green salad.

Time Needed:

• Preparation time: Approximately 40 minutes (including marinating time)
• Cooking time: 15-20 minutes
• Total time: About 1 hour

Aunt Judie’s Tangerine Hens is a dish that balances sweet and savory flavors, making it a delicious and memorable meal. The tangerine sauce adds a unique twist that’s sure to impress your taste buds! Enjoy cooking and indulging in this delightful dish. 🍽️🍊🐔

Certainly, here are the nutrition facts and some health information for Aunt Judie’s Tangerine Hens:

Nutrition Facts (Approximate, Per Serving):

• Calories: 300-350 kcal
• Protein: 25-30 grams
• Carbohydrates: 30-35 grams
• Sugars: 25-30 grams
• Fat: 7-10 grams
• Dietary Fiber: 1-2 grams

Health Information:

1. Protein: The chicken in this dish is a great source of lean protein. Protein is essential for muscle maintenance and repair.

2. Vitamins: Tangerines are a rich source of vitamin C, which is known for its immune-boosting properties. It’s also a good source of vitamin A, which is important for maintaining healthy skin and vision.

3. Minerals: The dish contains various minerals, including potassium from tangerines, which is important for heart health, and various essential minerals from the chicken.

4. Antioxidants: Tangerines are loaded with antioxidants, which help protect the body from free radicals and reduce the risk of chronic diseases.

5. Moderation: While this dish is delicious, it’s worth noting that the honey and tangerine juice contribute to the sugar content. Consuming this dish in moderation is recommended, especially for those watching their sugar intake.

6. Balanced Diet: Aunt Judie’s Tangerine Hens can be a part of a balanced diet when paired with a variety of vegetables and grains. Consider adding a side of steamed vegetables or a whole grain, such as brown rice, for a more balanced meal.

7. Portion Control: Be mindful of portion sizes to maintain a healthy balance of nutrients. Overeating can lead to an excessive calorie intake.

Remember that the nutrition facts can vary based on factors like the size of the chicken breasts and the specific brands of ingredients used. If you have specific dietary concerns or restrictions, it’s advisable to consult a nutritionist or dietitian to tailor this recipe to your individual needs. Enjoy your meal while keeping an eye on your overall dietary goals! 🍽️🍊🐔