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Ингредиенты
- 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
Инструкции
- 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.
- Cut between membrane to release orange sections, dropping them into ANOTHER small bowl.
- Squeeze the juice from the remaining membrane (with your hand) over grated
- peel and stir in the bell pepper, scallions, lime juice, salt and crushed red pepper.
- Put chicken in a quart. sized plastic zipper-type bag.
- 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).
- Meanwhile, cut the orange sections crosswise in thirds and add in to remaining bell pepper mix in bowl.
- Cover and chill till ready to serve.
- Spray broiler rack with nonstick cooking spray.
- Remove chicken from bag and arrange on rack.
- Drizzle with contents of bag and lightly spray with nonstick cooking spray.
- Broil 4 - 5 inches from heat source about 6 - 8 minutes per side till chicken
- is no longer pink in center.
- Serve warm or possibly at room temperature with citrus salsa.
- Serving Ideas : Serve with wheat or possibly rice pilaf and a green salad.
- 3/4 fruit3 lean meat
- 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% |
