Skinny Baked Chipotle Chicken



chilpote-chicken

This chicken recipe has great flavors with a bit of a kick! The adobo sauce adds a spicy, smokiness. Yummy to serve with baked sweet potatoes and roasted asparagus. See links under serving tip below. Each serving has only 183 calories, 4 grams of fat and 5 Weight Watchers SmartPoints.

Prep Time: 15 minutes

Bake Time: 30 minutes


Ingredients for Chicken and Chipotle Glaze:

4 chicken breasts, (4 ounces each) boneless, skinless

1½ tablespoons adobo sauce, from a can of chipotle chiles in adobo, see shopping 
tips

1½ tablespoons brown sugar

1 tablespoon reduced-fat butter or Smart Balance Light

½ teaspoon salt


Ingredients for Sauce:

½ cup white wine, use an inexpensive wine or chicken broth

1 tablespoon brown sugar

1 tablespoon ginger, from a jar, see shopping tips

1 tablespoons fresh lime juice or lemon juice

1½ tablespoon reduced-fat butter or Smart Balance light


Instructions

1. Preheat oven to 350 degrees. Coat a baking dish or pan with cooking spray.

2. In a small bowl, mix together adobo sauce, brown sugar, butter and salt. Use only the sauce from the can, if possible, not the chiles. Stir well until the sugar and salt are dissolved and the butter is mostly blended in.
Note: the glaze might taste too spicy or even a bit weird at this point. Don’t be worried, once baked on the chicken it tastes fantastic!

3. Place chicken in baking pan. Spread chipotle glaze over the chicken and bake uncovered for 25 minutes.

4. Meanwhile prepare the sauce: In a small pot, combine wine, 1 tablespoon brown sugar, ginger and lime or lemon juice. Bring to a soft boil and cook to reduce to about ⅓ cup. Stir in butter until melted.

5. Once baked, remove chicken from oven. Pour sauce all over chicken. Add 1 piece of chicken to each dinner plate and spoon some sauce over each.

Makes 4 servings (each serving 1 piece of chicken with sauce)


Food Fact

Chipotle is a smoke dried jalapeño pepper. Chipotle in adobo is the chipotle canned in a tomato sauce, to which it lends its heat. The main thing that this adds, beyond the heat, is some smokiness. I used the sauce only and tossed the chiles. The leftover sauce can be stored in the refrigerator for several weeks. I’m sure you’ll want to make this chicken several times!


Shopping Tips

Chipotle in adobo sauce can be found in a small can.  It’s available in most supermarkets in the Mexican section, canned beans section or international section. There are several brands sold. I used one called Embasa.
Ginger (in a jar) is a terrific product and can be found in the produce section of the supermarket. Once opened, store the jar in the refrigerator.


Serving Tip

I love serving this chicken with ½ baked sweet potato and some roasted asparagus. Here’s the link to both these recipes, Just Delicious Baked Sweet Potatoes and Simple and Delicious Roasted Asparagus.

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Weight Watchers SmartPoints
5
Weight Watchers POINTS PLUS
4
Weight Watchers (old points) 4

SKINNY FACTS: for 1 chicken breast and sauce
183 calories, 4g fat, 2g sat. fat, 55mg chol, 23g prot, 10g carbs, 0g fiber, 244mg sod, 8g sugar
FAT FACTS: for the skinny and fat facts are the same for this recipe