Citrus-Glazed Chicken Thighs

Besides being juicy, chicken thighs cook quickly and come with built-in portion control: Two two-ounce chicken thighs are the appropriate serving of meat. The sweet-tangy sauce is easy to make and drizzles nicely over rice or couscous.

Yield: 6 servings (serving size: 2 thighs and 2 1/2 tablespoons sauce)

Ingredients

• 1  cup  orange juice
• 2  tablespoons  low-sodium soy sauce
• 2  tablespoons  honey
• 2  teaspoons  bottled minced garlic
• 2  teaspoons  bottled ground fresh ginger (such as Spice World)
• 1/2  teaspoon  grated lime rind
• 1/4  to 1/2 teaspoon ground red pepper
• 12  (2-ounce) skinless, boneless chicken thighs
• Cooking spray
• 1  tablespoon  all-purpose flour
• 1/2  teaspoon  salt

Preparation

Place first 7 ingredients in a large zip-top plastic bag. Add chicken; seal bag, and marinate in refrigerator 1 hour, turning occasionally. Remove chicken, reserving marinade.

Preheat broiler.

Place chicken on a foil-lined jelly-roll pan coated with cooking spray; broil 8 minutes on each side or until done.

While chicken cooks, place reserved marinade, flour, and salt in a small saucepan, stirring with a whisk until blended. Bring to a boil over medium-high heat. Reduce heat, and cook for 1 minute or until thickened. Serve sauce with chicken.

Nutritional Information

Calories:

189 (23% from fat)

Fat:

4.7g (sat 1.2g,mono 1.4g,poly 1.1g)

Protein:

23g

Carbohydrate:

12.1g

Fiber:

0.2g

Cholesterol:

94mg

Iron:

1.5mg

Sodium:

470mg

Calcium:

18mg