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Skinny Citrus Chicken

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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


Ingredients

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

Instructions

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)


Healthy Benefits

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.


Cooking Tips


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

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20 Responses to “Skinny Citrus Chicken”

  1. Kim (Feed Me, Seymour) Says:

    This looks great! I’ve been trying to find some great, low-cal recipes and this definitely fits the bill.

  2. admin Says:

    Thanks Kim…I hope you enjoy it!

  3. Parrish (Life With The Crust Cut Off) Says:

    This looks awesome!!! We would love it if you would link up at our linky party:
    http://www.lifewiththecrustcutoff.com/two-girls-and-a-party-link-up-22/
    Live every Wednesday to Sunday.
    Hosted by:
    http://www.lifewiththecrustcutoff.com/ Parrish @ Life with the Crust Cut Off
    http://thissillygirlslife.com/ Dana @ This Silly Girl’s Life
    We hope to see you there!

  4. admin Says:

    Thank for the invite. I’d love to stop by and share!

  5. Lynn H @ Turnips 2 Tangerines Says:

    Thanks for sharing this fantastic recipe on Tasty Tuesday! Lynn @ Turnips 2 Tangerines.

  6. Kristin Says:

    This sounds delicious!! Thanks so much for sharing!!

  7. admin Says:

    My pleasure Lynn. thanks so much for hosting each week your wonderful link party!

  8. cakewhiz Says:

    i have only used lemon juice in my marinades but combining both, lemon and orange juice is a wonderful idea!

  9. Skinny Citrus Chicken | The best diet blog ever! Says:

    […] By admin […]

  10. admin Says:

    If you haven’t tried this combo yet, you’re in for a real treat. Enjoy!

  11. Lois Alter Mark Says:

    This sounds delicious! Yum! I wish I had known about your blog and these great recipes when I was doing Weight Watchers. I may have to go back on it now!

  12. admin Says:

    Thanks Lois. Weight Watchers is such a good program but you don’t have to be on Weight Watchers to enjoy my recipes. Have fun skinny cooking!

  13. Miz Helen Says:

    I love the Lemon and Orange flavors in your Chicken, it looks delicious. Thanks so much for sharing your awesome recipe with Full Plate Thursday and have a great week!
    Come Back Soon!
    Miz Helen

  14. admin Says:

    Thanks a bunch Miz Helen!

  15. Free Paleo Chicken Recipes | Ultimate Paleo Diet Recipes Says:

    […] citrus chicken http://www.skinnykitchen.com/recipes/ski… […]

  16. admin Says:

    Thanks so much for including my Citrus Chicken in your Paleo chicken recipes Kenneth!

  17. Free Paleo Chicken Recipes | Bother-Free Paleo Diet Recipe Says:

    […] citrus chicken http://www.skinnykitchen.com/recipes/ski… […]

  18. New Recipe: Skinny Citrus Chicken | getfithappyhealthy Says:

    […] Try the recipe here. […]

  19. Skinny Citrus Chicken Says:

    […] Recipe source: Skinnykitchen […]

  20. admin Says:

    Jessica, thank you so much for sharing my chicken recipe.

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