Healthy Citrus Chicken with a Spicy Orange Salsa

5m
Prep Time

20-30m
Cook Time

25m
Ready In

"Can't remember where or when I found this recipe; but, it is absolutely delicious. This is a quick, easy, and healthy recipe. I used a mix of boneless/skinless thighs and breasts, but use your favorite cut. Serve with rice and maybe some sauteed green beans or broccoli for a light and healthy dinner."

Original is 4 servings

Metric US

I've Tried It

Nutritional

Serving Size: 1 (358.2 g)
Calories 463.6
Total Fat - 8.7 g
Saturated Fat - 2.4 g
Cholesterol - 192.8 mg
Sodium - 530.1 mg
Total Carbohydrate - 22.7 g
Dietary Fiber - 3.5 g
Sugars - 16.1 g
Protein - 71.8 g
Calcium - 79.3 mg
Iron - 2.9 mg
Vitamin C - 57 mg
Thiamin - 0.2 mg

Step 1

Chicken ... Remove the chicken from the refrigerator and let it come to almost room temp. You don't want to cook with cold chicken.

Step 2

Salsa ... I like to use a mix of oranges for this, but most importantly - use what is in season. Add all the ingredients to a bowl and toss to combine. Try not to over mix and break up the oranges. Cover with plastic wrap and refrigerate for 30 minutes as you make the glaze and cook the chicken.

Step 3

Glaze ... Add all the ingredients to a small bowl and mix to combine.

Step 4

Chicken ... This is really a dish that should be prepared on a grill pan. You could also use a saute pan, but I like the grill marks you get with the grill pan. Lightly oil your pan, and bring to medium high heat. Now, pour 1/3 of the glaze in a separate dish or cup. This is what you will use to brush the chicken right at the start. The reason is - you are going to brush it a few times, and the chicken is raw. You don't want to use the same glaze and brush as the chicken cooks. Cross contamination - better to be safe than sorry.

Step 5

So, brush the chicken with the glaze, and place on the grill pan, glazed side down; then, brush the top. Now, depending on the cut of the chicken, cooking times will vary. I don't like to turn the chicken until you get some nice grill marks. Once you get some nice grill marks, brush the top again, and flip. Then, throw out that first bit of glaze.

Step 6

Rinse off your brush in HOT soapy water. Now, you want to use the other bowl of glaze to finish cooking. If cooking thick chicken breasts, they can take 20-30 minutes. Thin breasts and thighs will cook much quicker. Glaze each side, and flip the chicken a couple of times until you get an internal temperature of 160-165, as is rests, the chicken will continue to cook. Save a little of the glaze to brush on right before serving.

Step 7

Once the chicken is done, transfer to a cutting board, and cover with foil to rest at least 5 minutes. Then slice the chicken.

Step 8

Serve ... Add the sliced chicken over a bed of rice, and brush with the remaining glaze. Finish with the chilled salsa. It is healthy, light, and easy. Steamed or sauteed beans or broccoli would be a perfect side. ENJOY!!