If you want to make an easy chicken recipe with a fabulous marinade and sauce, give this one a try! The Asian inspired marinade is sweet with a little tang and makes the chicken very tender. It’s gluten-free and dairy-free. Each serving has192 calories, 2 grams of fat and 3 Blue WW Freestyle SmartPoints, and 5 Green.
Prep Time: 10 minutes plus 30 minutes to marinade
Bake Time: 18 minutes
Broil Time: 4 minutes
4 chicken breasts (4-5 ounces each), boneless skinless
½ cup sweet chili sauce
¼ cup reduced-sodium soy sauce
¼ cup orange juice
2 tablespoons lemon juice
2 teaspoons garlic, minced
Green onions, for garnish (optional)
1. In a small bowl, whisk together the sweet chili sauce, soy sauce, orange juice, lemon juice, and minced garlic. Reserve ½ cup of sauce to brush on chicken, before cooking. Marinade chicken in rest of sauce for at least 30 minutes, before cooking. Turn over after 15 minutes to marinade the other side.
2. Preheat oven to 400 degrees. Coat a 9-inch baking dish with cooking spray. Remove chicken from marinade and throw away marinade. Place chicken breasts in baking pan. Spoon 1 tablespoon of reserved marinade over each breast. Bake in oven for 18 minutes. Remove from oven. Preheat oven to broil. Make sure you use top rack for broiling. Spoon 1 tablespoon more sauce over each chicken breast. Broil for about 4 minutes, until golden.
3. Remove from oven. Plate each breast and serve a little sauce drizzled over each, left from baking pan.
Makes 4 servings. Each serving, 1 breast.
Sweet Chili Sauce can be found at Trader Joe’s. Their brand is gluten-free. Larger supermarkets sell other brands and they can be found on the ethnic isle by the soy sauce. The bottle is labeled sweet chili sauce.
As seen in the photo, I like to serve this chicken over my recipe for cauliflower rice. Or serve over brown rice or with baked or mash potatoes.
WW Freestyle SmartPoints 3-Blue
WW SmartPoints 5-Green
Weight Watchers POINTS PLUS 5
|SKINNY FACTS: for 1 serving
192 calories, 2g fat, 1g sat. fat, 55mg chol, 27g prot, 16g carbs, 0g fiber, 880mg sod, 12g sugar
|FACTS: for Freestyle SmartPoints
60 calories, 0g sat. fat, 12g sugar, 0g protein