Free Diet Recipe

Ingredients

• 1/4 cup freshly squeezed orange juice
• 1 teaspoons grated orange zest
• 1 tablespoons freshly squeezed lime juice
• 1 tablespoon extra-virgin olive oil
• 1 teaspoon grated ginger root
• 1 clove garlic, minced
• 1/4 teaspoon hot pepper sauce
• 1/2 teaspoon dried oregano, crushed
• 1/2 teaspoon coarse kosher salt
• 1/4 teaspoon coarsely ground black pepper
• 4 chicken breasts halves (3-ounce each), boneless and skinless

Preparation:

In a large bowl or resealable plastic bag, combine orange juice, orange zest, lemon juice, olive oil, ginger, garlic, chili sauce and oregano , add the chicken. Cover and marinate in refrigerator for 3 hours or overnight.

When you’re ready to cook, remove chicken from marinade. Sprinkle chicken with salt and pepper. Place chicken on prepared grill and proceed as follows:

For Charcoal Grill: When coals are ready, spread over the edge of the hearth (24 “round) and keep a spray bottle near the fire to extinguish the flames. Turn the chicken often and do not let burn. Boobs take about 25 minutes or until a meat thermometer registers an internal temperature of 165 aa ° F (juices will run clear when cut with a knife). Do not close the lid.

Gas BBQ (because it can maintain a hot fire, without closing the lid): Place the cooked chicken to the hot grill. Covered barbecue with a lid, open any vents, and bake about 20 to 25 minutes or until a meat thermometer registers an internal temperature of 165 degrees F (juices will run clear when cut with the tip a knife), turning several times during the barbecue.

Diet Recipe for 4 servings.
Per Serving – 6.5 fat grams, 192 calories, 5 WW points

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