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Spicy Orange Chicken

Prep time 5 mins
Cook time 10 mins
Yield 4 servings.

Ingredients

  • 1 tablespoon chopped fresh thyme or 1 teaspoon dried thyme
  • 1/4 teaspoon ground black pepper
  • 1/4 teaspoon ground red pepper
  • 4 (4-ounce) skinned, boned chicken breast halves
  • 1/4 cup orange marmalade
  • 1 tablespoon Dijon mustard
  • Vegetable cooking spray

Nutrition Information

  • calories 193
  • caloriesfromfat 16 %
  • fat 3.4 g
  • satfat 0.8 g
  • monofat 0.0 g
  • polyfat 0.0 g
  • protein 25.8 g
  • carbohydrate 13.9 g
  • fiber 0.1 g
  • cholesterol 70 mg
  • iron 0.0 mg
  • sodium 184 mg
  • calcium 0.0 mg

How to Make It

  1. Combine first 3 ingredients; sprinkle evenly over both sides of chicken.

  2. Combine marmalade and mustard in a small bowl, stirring well. Brush both sides of chicken with half of marmalade mixture.

  3. Place chicken on rack of a broiler pan coated with cooking spray. Broil 5 1/2 inches from heat (with electric oven door partially opened) 5 minutes. Turn chicken; baste with remaining marmalade mixture, and broil 5 additional minutes or until chicken is done.

Cooking Light Low-Fat, Low-Calorie Quick and Easy Cookbook