I love using citrus fruits for marinating chicken. They create light, fresh tasting, absolutely delicious chicken. They also make the chicken extremely tender. I’ve pan seared the chicken for this recipe but you can grill or bake it. Be sure to check the cooking tips below. The skinny for each serving, 153 calories, 3 grams of fat and 4 Weight Watchers POINTS PLUS.
Prep Time: 10 minutes
Marinading Time: 2 hours
Cook Time: 10-12 minutes
Cooking spray, I like olive oil spray
4 (4 ounce each) chicken breasts, boneless, skinless
½ cup orange juice
¼ cup fresh lemon juice
1 tablespoon brown sugar
1 tablespoon reduced-sodium soy sauce
1 tablespoon fresh garlic cloves, minced
1 teaspoon olive oil
½ teaspoon smoked paprika or paprika
¼ teaspoon red pepper flakes
1 teaspoon olive oil
1. Arrange chicken in a single layer in a shallow baking pan or bowl. In a small bowl, mix together orange juice, lemon juice, brown sugar, soy sauce, garlic, 1 teaspoon olive oil, paprika and red pepper flakes. Pour marinade over chicken and move around to coat well. Refrigerate for at least 2 hours, turning once, to coat. Can be marinated overnight.
2. Coat a large nonstick pan with cooking spray. Heat 1 teaspoon olive oil. Remove chicken from marinade and add to pan. Don’t throw out marinade. Cover and cook chicken on each side about 5 minutes.
3. While chicken is cooking, add marinade to a small saucepan. Simmer for about 10 minutes to cook and to thicken a bit.
4. When chicken is done, remove from pan and drizzle cooked marinade over chicken. See cooking tips below to grill or bake this chicken.
Makes 4 servings, (each serving, 4 ounces chicken and some sauce)
Orange juice is loaded with vitamin C. One 8 ounce glass supplies 100% of the daily value for vitamin C.
Just one squeeze of a lemon contains a whopping 45% of your daily recommended amount of vitamin C. Lemons also contain calcium, magnesium, and potassium.
To Grill: On greased grill, cook chicken over hot coals 5 to 7 minutes on each side or until done. Brush frequently with marinade while cooking.
To Bake: Preheat oven to 400 degrees. Bake chicken in marinade for about 30 minutes.
Weight Watchers (old points) 3
Weight Watchers POINTS PLUS 4
|SKINNY FACTS: for 1 serving (4 oz chicken and some sauce)
152 calories, 3g fat, 24g protein, 9g carbs, 0g fiber, 146mg sodium, 6g sugar
|FAT FACTS: the skinny and fat facts are the same for this recipe