Orange-Molasses Grilled Chicken

Gluten Free
Dairy Free
Health score
12%
Orange-Molasses Grilled Chicken
45 min.
8
230kcal

Suggestions


Indulge in the vibrant flavors of our Orange-Molasses Grilled Chicken, a delightful dish that is not only gluten-free and dairy-free, but also perfect for any meal of the day. Whether you're planning a weekend barbecue or a cozy dinner during the week, this recipe promises to be a hit with family and friends alike.

The secret lies in a mouthwatering marinade that combines the zestiness of fresh orange juice and orange peel with the rich sweetness of light molasses, creating a perfect balance of flavors. The addition of balsamic vinegar and pressed garlic adds depth, while a touch of hot pepper sauce introduces an enticing warmth that will awaken your taste buds. It's a marinade that's simple to prepare but yields restaurant-quality results.

Grilled to perfection, the chicken breasts turn out juicy and flavorful, making it an ideal centerpiece for your meal. With a preparation time of just 45 minutes, you can enjoy a delicious protein-packed dish that’s low in calories yet high in satisfaction—approximately 230 calories per serving!

So fire up the grill and get ready to impress your guests with this fabulous Orange-Molasses Grilled Chicken. Whether served on its own or alongside your favorite sides, this dish is sure to become a staple in your culinary repertoire!

Ingredients

  • 0.8 cup balsamic vinegar 
  •  garlic cloves pressed
  • 0.5 cup mild-flavored molasses light ()
  • cup orange juice fresh
  • tablespoons orange peel grated
  • teaspoons pepper sauce hot
  •  chicken breast halves boneless skinless

Equipment

  • bowl
  • sauce pan
  • whisk
  • grill
  • cutting board
  • glass baking pan

Directions

  1. Whisk orange juice, vinegar, molasses, orange peel, and all but 1 teaspoon garlic in medium saucepan. Bring to boil over medium-high heat. Reduce heat to medium and simmer until reduced to 2 cups, about 10 minutes. Stir in pepper sauce. Cool marinade to room temperature.
  2. Place chicken in 11x7x2-inch glass baking dish.
  3. Pour marinade over. Refrigerate at least 4 hours and up to 1 day.
  4. Prepare barbecue (medium-high heat).
  5. Remove chicken from marinade, shaking off excess.
  6. Transfer marinade to saucepan. Stir in reserved 1 teaspoon garlic. Boil over medium-high heat until reduced to 11/4 cups, about 5 minutes.
  7. Transfer to serving bowl. Season chicken with salt and pepper. Grill until cooked through, about 5 minutes per side.
  8. Transfer chicken to cutting board; let stand 5 minutes.
  9. Cut chicken crosswise on diagonal into 1/2-inch-thick slices; transfer to plate.
  10. Serve, passing sauce separately.

Nutrition Facts

Calories230kcal
Protein44.16%
Fat12.28%
Carbs43.56%

Properties

Glycemic Index
22
Glycemic Load
10.81
Inflammation Score
-5
Nutrition Score
15.766521575658%

Flavonoids

Eriodictyol
0.05mg
Hesperetin
3.7mg
Naringenin
0.66mg
Kaempferol
0.01mg
Myricetin
0.05mg
Quercetin
0.12mg

Nutrients percent of daily need

Calories:229.81kcal
11.49%
Fat:3.03g
4.66%
Saturated Fat:0.65g
4.09%
Carbohydrates:24.17g
8.06%
Net Carbohydrates:23.89g
8.69%
Sugar:21.95g
24.39%
Cholesterol:72.32mg
24.11%
Sodium:171.54mg
7.46%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:24.49g
48.99%
Vitamin B3:12.14mg
60.69%
Selenium:40.27µg
57.54%
Vitamin B6:1.03mg
51.6%
Phosphorus:257.51mg
25.75%
Vitamin C:20.35mg
24.66%
Potassium:828.03mg
23.66%
Magnesium:87.57mg
21.89%
Manganese:0.41mg
20.65%
Vitamin B5:1.86mg
18.6%
Iron:1.7mg
9.45%
Copper:0.16mg
8.07%
Vitamin B1:0.12mg
7.7%
Vitamin B2:0.13mg
7.49%
Calcium:65.26mg
6.53%
Zinc:0.78mg
5.21%
Vitamin B12:0.23µg
3.77%
Folate:14.4µg
3.6%
Vitamin A:104.02IU
2.08%
Vitamin E:0.23mg
1.56%
Fiber:0.27g
1.08%
Source:Epicurious