Directions:
- PREP & FREEZE:.
- In a bowl, whisk all marinade ingredients together. Reserve 1/4 cup marinade and place into a small resealable plastic bag or container and freeze.
- Place chicken in a large resealable plastic bag, pouring in remaining 3/4 cup marinade. Press out excess air while sealing bag tightly, then store flat in freezer. (Marinated chicken may be frozen for 3-4 months.).
- 24 HOURS BEFORE EATING:.
- Remove bags of marinated chicken and reserved marinade from freezer, placing them on a tray (to catch any liquid that may drain off while defrosting). Leave tray in fridge, allowing chicken and marinade to defrost overnight or for about 24 hours. (Raw, marinated chciken may be kept refrigerated for an additional 24 hours after it has completely defrosted.).
- COOKING:.
- Once chicken has completely defrosted, preheat oven to 400 degrees Fahrenheit.
- Heat a saute pan over high heat. Add oil to coat bottom of pan. When oil is hot but not yet smoking, place chicken in pan, discarding remainder of marinade from the bag.
- Sear chicken for 2-3 minutes and flip breasts.
- Season cooked side with salt and black pepper, while searing bottom for an additional 2-3 minutes.
- Remove chicken from pan, place on a parchment-lined baking sheet and put in oven. Roast for 10-12 minutes, or until chicken is fully cooked throughout (no longer pink in the middle - internal temperature of 165 degrees Fahrenheit).
- While chicken bakes, add thawed 1/4 cup reserved marinade to tropical fruit in a medium bowl and mix. Cover and refrigerate until chicken is ready.
- Serve chicken (4 oz.) with a dollop of fruit mixture (1/2 cup fruit).
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 189.01 Kcal (791 kJ) | ||
| Calories from fat | 15.76 Kcal | ||
| % Daily Value* | |||
| Total Fat | 1.75g | 3% | |
|---|---|---|---|
| Cholesterol | 20.91mg | 7% | |
| Sodium | 128.48mg | 5% | |
| Potassium | 410.98mg | 9% | |
| Total Carbs | 37.7g | 13% | |
| Sugars | 4.34g | 17% | |
| Dietary Fiber | 2.53g | 10% | |
| Protein | 7.79g | 16% | |
| Vitamin C | 35.9mg | 60% | |
| Iron | 1.8mg | 10% | |
| Calcium | 45mg | 5% | |
| Amount Per 100 g | |||
| Calories | 72.44 Kcal (303 kJ) | ||
| Calories from fat | 6.04 Kcal | ||
| % Daily Value* | |||
| Total Fat | 0.67g | 3% | |
|---|---|---|---|
| Cholesterol | 8.01mg | 7% | |
| Sodium | 49.24mg | 5% | |
| Potassium | 157.51mg | 9% | |
| Total Carbs | 14.45g | 13% | |
| Sugars | 1.66g | 17% | |
| Dietary Fiber | 0.97g | 10% | |
| Protein | 2.98g | 16% | |
| Vitamin C | 13.7mg | 60% | |
| Iron | 0.7mg | 10% | |
| Calcium | 17.3mg | 5% | |
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.
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