Roasted Balsamic Orange-glazed Chicken Breasts
- Suitable for diets:
- Dairy-Free
- Gluten Free
- High-Protein
- Low-Carb
- Low-Fat
Why Diabetes Friendly?
- Moderate Sugar Content: Uses brown sugar but can be moderated or substituted with a sugar substitute for stricter blood sugar control.
- High in Protein: The chicken breasts provide a substantial amount of protein, which is essential for maintaining muscle mass and aids in stabilizing blood sugar levels.
- Balanced Flavour Profile: The combination of balsamic vinegar and orange juice offers a balance of sweetness and acidity, adding flavour without excessive calories or fats.
Ingredients
- orange juice (fresh ) ¾ cup
- brown sugar 3 tbsp
- balsamic vinegar 2 tbsp
- dry mustard 2 tsp
- thyme (fresh, chopped) 1½ tsp
- salt ½ tsp
- chicken (breast, boneless, skinless (6 oz each)) 6
- pepper (ground, to taste) 1 pinch
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.
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.
FAQ
Can I use store-bought orange juice for this recipe?
Fresh orange juice is recommended for the best flavour, but you can use store-bought if it's more convenient. Just opt for one with no added sugars to keep it healthier.What can I substitute for brown sugar if I'm watching my sugar intake?
Consider using a natural sugar substitute like stevia or a small amount of honey to achieve a similar glaze consistency and sweetness without impacting blood sugar levels as much.Is it possible to grill the chicken instead of roasting?
Yes, grilling is an excellent alternative to roasting. Just ensure the grill is preheated and the chicken is cooked on medium heat to avoid burning the glaze.How do I know when the chicken is fully cooked?
The safest way to check is by using a meat thermometer. Chicken is safely cooked when the internal temperature reaches 165°F (74°C). Alternatively, check that the juices run clear when the chicken is pierced with a knife.
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