Roasted Balsamic Orange-glazed Chicken Breasts
Delight in the savoury and sweet flavours of our Balsamic Orange-Glazed Chicken Breasts, a diabetes-friendly recipe that combines the tang of balsamic vinegar with the natural sweetness of orange. This easy-to-prepare dish offers a nutritious blend of high protein and low carbohydrates, perfect for a health-conscious dinner any night of the week.
Servings: 6
Calories: 239.2kcal
Ingredients
- ¾ cup orange juice fresh
- 3 tbsp brown sugar
- 2 tbsp balsamic vinegar
- 2 tsp dry mustard
- 1½ tsp thyme fresh, chopped
- ½ tsp salt
- 6 chicken breast, boneless, skinless (6 oz each)
- 1 pinch pepper ground, to taste
Instructions
- In a small saucepan, combine orange juice, brown sugar, balsamic vinegar, dry mustard, thyme, and salt, and boil for 5-7 minutes. Allow to cool. (To speed this up, pour into a flat dish.)¾ cup orange juice, 3 tbsp brown sugar, 2 tbsp balsamic vinegar, 2 tsp dry mustard, 1½ tsp thyme, ½ tsp salt
- When the marinade is cool, marinate the chicken piece in glaze for up to 24 hours (in fridge). Sometimes I don’t even marinate it.6 chicken
- When ready to cook, set the oven rack to the 2nd from highest position, preheat to 400°F (regular bake – NOT CONVECTION).
- Place chicken into a roasting dish that is just big enough to accommodate the chicken. If there is too much room all the liquid will evaporate during the cooking. Pour any excess glaze over chicken; sprinkle with pepper. Let sit at room temp for 30 minutes.1 pinch pepper
- Roast on rack 2nd from the top for 20-25 minutes or until juices run clear.
- Drizzle with pan juices, serve immediately.
Cooking Tips
- Marinating Time Flexibility: Although the recipe allows for up to 24 hours of marinating, even a brief marinate can impart flavour to the chicken if pressed for time.
- Roasting Dish Size: Use a dish that snugly fits the chicken breasts to prevent the glaze from evaporating and to ensure the chicken remains juicy.
- Serving Suggestions: Serve with a side of steamed vegetables or a light salad to round out the meal while keeping it diabetes-friendly.
Nutrition
Nutrition Facts
Roasted Balsamic Orange-glazed Chicken Breasts
Amount per Serving
Calories
239.2
% Daily Value*
Fat
4.7
g
7
%
Saturated Fat
1
g
6
%
Trans Fat
0.02
g
Cholesterol
108.9
mg
36
%
Sodium
394.5
mg
17
%
Potassium
713.3
mg
20
%
Carbohydrates
10.3
g
3
%
Fiber
0.2
g
1
%
Sugar
9.3
g
10
%
Protein
36.6
g
73
%
Vitamin C
18.4
mg
22
%
Vitamin D
0.2
µg
1
%
Calcium
22.3
mg
2
%
Iron
0.9
mg
5
%
Magnesium
52.1
mg
13
%
Zinc
1.1
mg
7
%
* Percent Daily Values are based on a 2000 calorie diet.