Zesty Citrus Chicken
(originally made 7/9/2008)
Zesty Citrus Chicken
Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1/2 cup fresh lemon juice (about 4 lemons)
6 skinless -- (6-ounce) boneless chicken breast halves
1/3 cup all-purpose flour (about 2 1/4 ounces)
1/4c coconut flour or all-purpose flour (about 1 oz)-- used reg with coconut extract
2 teaspoons paprika
1 teaspoon salt
1 teaspoon freshly ground black pepper
1 tablespoon olive oil -- divided
1/3 cup packed brown sugar
1/4 cup fat-free -- less-sodium chicken broth
12 thin orange slices
Grate rind from limes, reserving 2 tablespoons rind; set aside. Squeeze juice from limes to equal 3/4 cup.
Combine lime juice, lemon juice, and chicken in a large zip-top plastic bag. Seal and marinate in refrigerator 2 hours, turning bag occasionally.
Preheat oven to 350°.
Remove chicken from bag, reserving 2 tablespoons marinade. Pat chicken dry with paper towels. Lightly spoon flours into dry measuring cups; level with a knife. Combine flours, paprika, salt, and pepper in a shallow dish. Dredge chicken in flour mixture. Heat 1 1/2 teaspoons oil in a large nonstick skillet coated with cooking spray over medium-high heat. Add 3 chicken breast halves; cook 2 minutes on each side or until lightly browned. Place chicken in a 13 x 9-inch baking dish coated with cooking spray. Repeat procedure with remaining 1 1/2 teaspoons oil and chicken.
Combine lime rind and brown sugar; sprinkle over chicken. Combine reserved marinade and broth; drizzle around chicken. Top each chicken breast half with 2 orange slices. Bake at 350° for 25 minutes or until chicken is done. Place chicken on a serving platter. Strain any remaining liquid in dish through a fine mesh sieve over a bowl. Discard solids. Spoon sauce over chicken.
Yield: 6 servings (serving size: 1 chicken breast half and about 1 tablespoon sauce)
NUTRITION PER SERVING
CALORIES 332(14% from fat); FAT 5.1g (sat 1.2g,mono 2.2g,poly 0.8g); PROTEIN 41.5g; CHOLESTEROL 99mg; CALCIUM 56mg; SODIUM 533mg; FIBER 3.8g; IRON 2.2mg; CARBOHYDRATE 29.9g
Elisa Bosley/Cooking Light, MARCH 2007