I love using citrus fruits for marinating chicken. They create light, fresh tasting, absolutely delicious chicken. They also make the chicken extremely tender. I 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 3 Weight Watchers SmartPoints.
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 (for gluten-free, use Tamari sauce)
1 tablespoon 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 SmartPoints 3
Weight Watchers POINTS PLUS 4
|SKINNY FACTS: for 1 serving (4 oz chicken and some sauce)
152 calories, 3g fat, 1g sat. fat, 55mg chol, 24g protein, 9g carbs, 0g fiber, 146mg sodium, 6g sugar