Tropical Chicken with Citrus Sauce
This dish features protein-packed chicken in a sweet and zesty citrus sauce rich in vitamin C.
Ingredients
- 1 Tbsp extra virgin olive oil
- 4 ea boneless chicken breast about 4 oz each
- 1/4 cup low sodium chicken broth
- 1/2 cup Mandarin orange segments
- 1/2 cup grapefruit segments
- 1/3 cup orange marmalade
- 1/4 cup fresh lime juice
- 1/8 tsp crushed red chili pepper flakes or to taste
Instructions
- Preheat oven to 350°.
- Heat the vegetable oil in a skillet over high heat for a minute or so. Add the chicken breast and cook 4 to 5 minutes on each side, until golden brown. Transfer the chicken to a roasting pan, reserving the drippings in the skillet.
- Pour the broth over the chicken in the roasting pan. Cover the roasting pan and bake for 20 minutes, until chicken reaches an internal temperature of 170°.
- While the chicken is cooking, add the orange, grapefruit, marmalade, lime juice, and red pepper to the skillet with the drippings and whisk. Simmer for 5 minutes.
- For each serving, place chicken on a plate and ladle ¼ cup of sauce over top.
Nutrition
Calories: 210kcalCarbohydrates: 20gProtein: 23gFat: 5gSaturated Fat: 1gCholesterol: 60mgSodium: 290mgFiber: 1gSugar: 18g
Note: Since everyone’s health history and nutritional needs are so different, please make sure that you talk with your doctor and a registered dietitian to get advice about the diet and exercise plan that‘s right for you.