Skinny Citrus Chicken

citrus chicken
I love using citrus fruits for marinating chicken. They create a 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 Blue WW Freestyle SmartPoints, and 3 Green.

Prep Time: 10 minutes
Marinating Time: 2 hours
Cook Time: 10-12 minutes


Ingredients

Cooking spray, I like olive oil spray

4 (4 ounces 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

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 the pan. Don’t throw out marinade. Cover and cook chicken on each side for 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 the 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 a 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.


WW Freestyle SmartPoints
3-Blue
WW SmartPoints
3-Green
WW 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
 

Comments

  1. Normally once you marinate chicken, you do throw away the marinade but for this recipe, you cook it on the stovetop so it is safe.
    Enjoy!
    My best,
    Nancy

If you make this recipe, let me know how you liked it. Leave me a comment below or give it a rating. Thanks so much. Happy Skinny Cooking!