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Citrus-Glazed Chicken Thighs

Yield 6 servings (serving size: 2 thighs and 2 1/2 tablespoons sauce)
Besides being juicy, chicken thighs cook quickly and come with built-in portion control: Two two-ounce chicken thighs are the appropriate serving of meat. The sweet-tangy sauce is easy to make and drizzles nicely over rice or couscous.

Ingredients

  • 1 cup orange juice
  • 2 tablespoons low-sodium soy sauce
  • 2 tablespoons honey
  • 2 teaspoons bottled minced garlic
  • 2 teaspoons bottled ground fresh ginger (such as Spice World)
  • 1/2 teaspoon grated lime rind
  • 1/4 to 1/2 teaspoon ground red pepper
  • 12 (2-ounce) skinless, boneless chicken thighs
  • Cooking spray
  • 1 tablespoon all-purpose flour
  • 1/2 teaspoon salt

Nutrition Information

  • calories 189
  • caloriesfromfat 23 %
  • fat 4.7 g
  • satfat 1.2 g
  • monofat 1.4 g
  • polyfat 1.1 g
  • protein 23 g
  • carbohydrate 12.1 g
  • fiber 0.2 g
  • cholesterol 94 mg
  • iron 1.5 mg
  • sodium 470 mg
  • calcium 18 mg

How to Make It

  1. Place first 7 ingredients in a large zip-top plastic bag. Add chicken; seal bag, and marinate in refrigerator 1 hour, turning occasionally. Remove chicken, reserving marinade.

  2. Preheat broiler.

  3. Place chicken on a foil-lined jelly-roll pan coated with cooking spray; broil 8 minutes on each side or until done.

  4. While chicken cooks, place reserved marinade, flour, and salt in a small saucepan, stirring with a whisk until blended. Bring to a boil over medium-high heat. Reduce heat, and cook for 1 minute or until thickened. Serve sauce with chicken.