Zesty Citrus Chicken

The chicken marinates in citrus juice so the meat stays tender. A touch of coconut flour adds tropical flavor to the breading. Use all-purpose flour instead, if you prefer.

Yield: 6 servings (serving size: 1 chicken breast half and about 1 tablespoon sauce)
Recipe from Cooking Light

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Nutritional Information

Amount per serving
  • Calories: 332
  • Calories from fat: 14%
  • Fat: 5.1g
  • Saturated fat: 1.2g
  • Monounsaturated fat: 2.2g
  • Polyunsaturated fat: 0.8g
  • Protein: 41.5g
  • Carbohydrate: 29.9g
  • Fiber: 3.8g
  • Cholesterol: 99mg
  • Iron: 2.2mg
  • Sodium: 533mg
  • Calcium: 56mg

Ingredients

  • 6 limes
  • 1/2 cup fresh lemon juice (about 4 lemons)
  • 6 (6-ounce) skinless, boneless chicken breast halves
  • 1/3 cup all-purpose flour (about 2 1/4 ounces)
  • 1/4 cup coconut flour or all-purpose flour (about 1 ounce)
  • 2 teaspoons paprika
  • 1 teaspoon salt
  • 1 teaspoon freshly ground black pepper
  • 1 tablespoon olive oil, divided
  • Cooking spray
  • 1/3 cup packed brown sugar
  • 1/4 cup fat-free, less-sodium chicken broth
  • 12 thin orange slices

Preparation

  1. Grate rind from limes, reserving 2 tablespoons rind; set aside. Squeeze juice from limes to equal 3/4 cup.
  2. Combine lime juice, lemon juice, and chicken in a large zip-top plastic bag. Seal and marinate in refrigerator 2 hours, turning bag occasionally.
  3. Preheat oven to 350°.
  4. 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.
  5. 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.
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