Ginger-Spiced Chicken
These orange-juice marinated chicken breasts make for a quick low-calorie meal.
Prep Time:
15 mins
Total Time:
2 hrs 35 mins
Servings:
4 servings
Ingredients
-
4 medium skinless, boneless chicken breast halves (about 1 pound total)
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4 green onions, finely chopped
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1/2 cup orange juice
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1 tablespoon brown sugar
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1 tablespoon finely chopped fresh ginger
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1 tablespoon olive oil
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2 cloves garlic, minced
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1 teaspoon ground corinader
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1/2 teaspoon paprika
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1/4 teaspoon salt
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1/4 teaspoon ground cinnamon
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1/4 teaspoon black pepper
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Nonstick cooking spray
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2 cups hot cooked basmati or long grain rice
Directions
1.
Place chicken in a plastic bag set in a shallow dish. For marinade, in a small bowl combine green onions, orange juice, brown sugar, ginger, oil, garlic, coriander, paprika, salt, cinnamon, and black pepper. Pour over chicken; seal bag. Marinate in the refrigerator for 2 to 6 hours, turning bag occasionally. Drain chicken, reserving marinade.
2.
Lightly coat a 2-quart rectangular baking dish with cooking spray. Arrange chicken in the prepared baking dish; pour marinade over chicken.
3.
Bake, uncovered, in a 375 degree F oven about 20 minutes or until chicken is tender and no longer pink. Transfer chicken to a serving platter. Strain the juices remaining in baking dish; stir juices into rice. Serve the chicken with rice. Makes 4 servings.
Nutrition information
Calories 290, Total Fat 5 g, Saturated Fat 1 g, Monounsaturated Fat 3 g, Polyunsaturated Fat 1 g, Cholesterol 66 mg, Sodium 209 mg, Carbohydrate 30 g, Total Sugar 6 g, Fiber 1 g, Protein 29 g. Daily Values: Vitamin A 0%, Vitamin C 33%, Calcium 4%, Iron 12%. Exchanges: Fruit .5, Starch 1.5.
Percent Daily Values are based on a 2,000 calorie diet
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