Ingredients:
1 c grapefruit juice
1/4 c frozen orange juice concentrate
2 tbsp honey
1 tbsp fresh lemon juice
2 tsp grated peeled gingerroot
1/8 tsp crushed red pepper flakes
4 boneless, skinless chicken breast halves (about 4 oz each)
vegetable oil spray
1 tbsp light tub margarine
1/4 tsp salt
Directions:
In a medium nonmetallic bowl, stir together the grapefruit juice, orange juice concentrate, honey, lemon juice, gingerroot, and red pepper flakes. Remove and set aside 1 cup juice mixture. Add the chicken pieces to the juice mixture remaining in the bowl. Turn the chicken to coat. Let marinate for 15 minutes, turning occasionally. Heat a 12-inch nonstick skillet over medium heat. Remove from the heat and lightly spray with vegetable oil spray (being careful not to spray near a gas flame). Remove the chicken from the marinade; discard the marinade. Cook the chicken for 5 minutes. Turn over and cook for 5 to 6 minutes, or until no longer pink in the center. Place on a plate. Stir the reserved 1 cup juice mixture into the pan residue. Increase the heat to high and bring to a boil. Boil for 3 minutes, or until the mixture is reduced to 1/2 cup, scraping the bottom and sides of the pan. Remove from the heat. Stir in the margarine and salt. Pour over the chicken.
Makes 4 Servings.
Dietary Exchanges: 3 Very Lean Meat, 1 Fruit, 1/2 Fat
Nutrients Per Serving:
192 Calories
37 Calories from Fat
4 g Total Fat
0.8 g Saturated Fat
0.9 g Polyunsaturated Fat
1.6 g Monounsaturated Fat
12 g Total Carbohydrate
0 g Dietary Fiber
10 g Sugars
26 g Protein
69 mg Cholesterol
229 mg Sodium
