| |
| INGREDIENTS |
| ½ cup |
all-purpose flour |
| 1 tbsp. |
paprika |
| 2 tsp. |
garlic powder |
| 8 |
skinless, boneless chicken thighs, fat removed (about 1½ lb.) |
| ½ tsp. |
salt (optional) |
| 1 tbsp. |
olive oil |
| |
nonfat cooking spray |
| 1 cup |
thinly sliced onion – 1 medium |
| 5 |
garlic cloves, minced |
| ½ cup |
dried tropical fruit (i.e. Sunkist) |
| ½ cup |
orange juice |
| ¼ cup |
tequila |
| 1 |
lime, thinly sliced |
|
|
|
| RECIPE |
-
Preheat oven to 400ºF.
-
Combine dried fruit, orange juice, and tequila in microwave safe dish. Cover with plastic wrap and microwave on high for 2 minutes. Remove from microwave and let cool to room temperature.
-
Remove fat from chicken, sprinkle with salt.
-
Mix flour, paprika and garlic powder together in shallow dish.
-
Heat oil in large nonstick skillet over medium-high heat.
-
Dredge chicken in flour mixture and sauté chicken for 4 minutes on each side or until lightly browned.
-
Transfer chicken to 11x7” baking dish coated with cooking spray.
-
Add onion to hot skillet and cook for 3 minutes.
-
Add garlic and sauté 1 minute.
-
Pour fruit mixture into skillet. Scrape up any browned bits on bottom and bring to a boil.
-
Cook 1 minute.
-
Pour onion and fruit mixture over chicken.
-
Top with lime slices and bake for 20 minutes or until chicken registers 165ºF internal temperature.
|
|
|
| SERVING SUGGESTION |
SERVING SIZE:
2 thighs w/⅓ c. fruit sauce
NUMBER OF SERVINGS:
4
|
|
|
| NUTRITION FACTS |
| |
| Calories |
350 |
|
| Total Fat |
10 g |
|
| Sodium |
416 mg |
|
| Total Carbohydrates |
38 g |
|
| Fiber |
3 g |
|
| Protein |
25 g |
|
|
|
