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Receta Broiled Chicken Breasts With Citrus Salsa

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Raciónes: 4

Ingredientes

Cost per serving $1.00 view details
  • 3 x Navel Oranges medium size
  • 1/2 med Red Bell Pepper approx. 1/2 c
  • 1/4 c. Scallions thinly sliced
  • 2 Tbsp. Lime Juice
  • 1/2 tsp Salt
  • 1/4 tsp Red Pepper crushed or possibly to taste
  • 4 x skinless boneless chicken breast halves approx. 1 lb

Direcciones

  1. TO MAKE SALSA:Scrub 1 orange well. Grate over a small bowl to make 1 tsp peel. Cut and throw away peel and white pith from all 3 oranges.
  2. Cut between membrane to release orange sections, dropping them into ANOTHER small bowl.
  3. Squeeze the juice from the remaining membrane (with your hand) over grated
  4. peel and stir in the bell pepper, scallions, lime juice, salt and crushed red pepper.
  5. Put chicken in a quart. sized plastic zipper-type bag.
  6. Add in about 1/3 C of the bell pepper mix. Close bag, express out air, and chill at least 1 hr (but not more than 4 hours).
  7. Meanwhile, cut the orange sections crosswise in thirds and add in to remaining bell pepper mix in bowl.
  8. Cover and chill till ready to serve.
  9. Spray broiler rack with nonstick cooking spray.
  10. Remove chicken from bag and arrange on rack.
  11. Drizzle with contents of bag and lightly spray with nonstick cooking spray.
  12. Broil 4 - 5 inches from heat source about 6 - 8 minutes per side till chicken
  13. is no longer pink in center.
  14. Serve warm or possibly at room temperature with citrus salsa.
  15. Serving Ideas : Serve with wheat or possibly rice pilaf and a green salad.
  16. 3/4 fruit3 lean meat
  17. Cak 105.7

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Nutrition Facts

Amount Per Serving %DV
Serving Size 151g
Recipe makes 4 servings
Calories 97  
Calories from Fat 7 7%
Total Fat 0.74g 1%
Saturated Fat 0.17g 1%
Trans Fat 0.01g  
Cholesterol 27mg 9%
Sodium 323mg 13%
Potassium 300mg 9%
Total Carbs 11.67g 3%
Dietary Fiber 2.2g 7%
Sugars 7.46g 5%
Protein 11.63g 19%
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