Marinating time: 30 minutes Cooking time: 15 minutesA marinade infused with spices gives chicken a piquant kick that wakes up your circulation.
Preparation time: 10 minutes Marinating time: 30 minutes Cooking time: 15 minutes
1⁄3 cup orange juice
1 tablespoon grated orange peel
3 tablespoons honey
1 shallot, peeled and finely chopped
1 tablespoon minced garlic
1 tablespoon grated fresh ginger
4 boneless, skinless chicken breasts (about 1½ pounds)
Orange slices (optional, for garnish)
1. In a shallow bowl or pie plate, combine the orange juice, orange peel, honey, shallot, garlic, and ginger. Add the chicken and toss to coat. Cover and marinate, turning frequently, for at least 30 minutes.
2. Preheat the broiler and coat the broiler pan with vegetable oil spray. Remove the chicken from the marinade and place on pan. Reserve the marinade. Broil the chicken for 12 minutes, turning once, or until a thermometer inserted into the chicken reads 160°F and the juices run clear.
3. Meanwhile, bring the marinade to a boil in a small saucepan. Reduce the heat and simmer for 5 minutes, or until the mixture is slightly thickened.
4. Place the chicken on 4 plates and top with marinade. Garnish with orange slices, if desired.
MAKES 4 SERVINGS
Per serving: 250 calories, 17 g carbohydrate, 40 g protein, 2 g fat, 0.5 g saturated fat, 100 mg cholesterol, 110 mg sodium, 0 g fiber
Carbohydrate Choices: 1
Dietary Exchanges: 1 starch, 6 meat
NOTE: The chicken may be prepared ahead and marinated in the refrigerator overnight.
