Lo-Fat Orange Broiled Chicken(Heart Healthy)
A heart-healthy, flavorful broiled chicken dish infused with orange and spices, perfect for a light, nutritious meal with a zesty citrus kick.
Ingredients
Instructions
- Wash and dry chicken breasts; place in a 9 x 13-inch baking dish.
- Combine orange juice, orange peel, soy sauce, and spices; pour over chicken.
- Cover and refrigerate for 2 hours, basting occasionally.
- Drain chicken, reserving the marinade liquid.
- Broil chicken until crisp and brown, turning to brown the second side.
- Meanwhile, heat the reserved marinade to serve hot over the broiled chicken.
Tips & Substitutions
For a zesty twist, consider adding a pinch of cayenne pepper to the marinade for some heat. If you don't have orange juice, fresh lemon juice can be a great substitute, adding a different citrus flavor. Remember to baste the chicken with the marinade while it marinates for maximum flavor absorption. This dish is versatile and can be paired with a variety of sides, including rice or steamed vegetables.
Serving Suggestions
Serve the broiled chicken garnished with fresh herbs like parsley or cilantro for a pop of color. This dish pairs beautifully with steamed broccoli or a fresh salad. For a complete meal, consider serving it alongside fluffy quinoa or brown rice, complementing the flavors of the marinade perfectly. You can also drizzle the heated marinade over the sides for added flavor.
Storage & Reheating
Leftovers should be stored in an airtight container in the refrigerator for up to 3 days. To reheat, place the chicken in a preheated oven at 350°F (175°C) until warmed through, about 15 minutes. You can also microwave it on low power, but be cautious not to overcook, as this can dry out the chicken.
Nutrition & Diet Analysis (per serving)
Each serving of Lo-Fat Orange Broiled Chicken(Heart Healthy) contains roughly 93 calories, with 11g protein, 1g carbohydrates, and 5g fat. It is an excellent source of protein (21% of the Daily Value), and a good source of vitamin C.
Estimated from ingredients & per-serving nutrition — verify against package labels for allergies or strict diets.
* % Daily Values based on a 2,000 calorie diet (FDA 2020).
Frequently Asked Questions
Can I use bone-in chicken pieces instead of breasts?
Yes, bone-in chicken pieces can be used, but you may need to adjust the cooking time. Ensure they are cooked through and reach an internal temperature of 165°F (75°C). The marinade will still infuse great flavor into the chicken, making it tender and delicious.
Can I make this recipe ahead of time?
Absolutely! You can marinate the chicken up to 24 hours in advance, allowing the flavors to deepen. Broil just before serving for best texture. Additionally, cooked chicken can be refrigerated and served cold in salads or sandwiches for a quick meal option.
What can I do with leftover marinade?
While it's essential to heat the reserved marinade before serving, you can also use it as a flavorful sauce for grilled vegetables or as a dressing for salads. Just ensure it is brought to a boil for food safety before using it with other dishes.
Nutrition is estimated from USDA FoodData Central ingredient data and may vary with brand, portion and preparation — see our methodology. This information is for general educational purposes only and is not medical or dietary advice (disclaimer).