- 4
Ingredients
- Cooking spray, I like olive oil spray
- 4 (4 ounce each) chicken breasts, boneless, skinless
- 1/2 cup orange juice
- 1/4 cup fresh lemon juice
- 1 tablespoon brown sugar
- 1 tablespoon reduced-sodium soy sauce
- 1 tablespoon fresh garlic cloves, minced
- 1 teaspoon olive oil
- 1/2 teaspoon smoked paprika or paprika
- 1/4 teaspoon red pepper flakes
- 1 teaspoon olive oil
Preparation
Step 1
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.
Makes 4 servings, (each serving, 4 ounces chicken and some sauce)
Preheat oven to 400 degrees. Bake chicken in marinade for about 30 minutes.
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