Brown Sugar Chicken

By on
232 CALORIES 21g CARBS 5g FAT 27g PROTEIN
3
Freestyle™ SmartPoints™ New!
(5 Old SmartPoints™)
(6 PointsPlus®)
I promise I will stop talking about the rain soon. Especially since yesterday the sun came out mid-afternoon and it was gorgeous. But when it was raining, I was all about drinking hot cocoa and curling up with a good book from my new favorite genre books about cooks or cooking. Not to be confused with cookbooks, but instead books about food and chefs and cooking. There are plenty of amazing books in this genre that span both fiction and non-fiction and I can definitely recommend many (Blood, Bones & Butter, In Defense of Food, Hoosh, The Kitchen Daughter) as well as this gem by Jenna Weber from which this recipe was inspired White Jacket Required. It is a beautiful story of her culinary coming of age that is also full of yummy recipes. When I made this chicken I served it with some simple homemade cranberry sauce and roasted asparagus.

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The Recipe

Brown Sugar Chicken

PREP TIME: 15 Min
COOK TIME: 30 Min
TOTAL TIME: 45 Min
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Ingredients

US METRICS
  • 1 lb boneless skinless chicken breasts
  • 2 U lemons, juiced
  • 1 tsp lemon zest
  • 1/2 cup whole wheat flour
  • 2 tsp paprika
  • 1 tsp sea salt
  • 1 tbsp canola oil
  • 2 tbsp brown sugar

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Instructions

  1. Preheat the oven to 350 degrees.
  2. Pound each chicken breast until it is about 1/2 inch thick and set aside.
  3. Combine the flour, paprika, and sea salt and then spread out on a plate.
  4. Heat the canola oil in a saute pan over medium high heat.
  5. Dredge the chicken in the flour mixture and then place in the hot pan. Sear on each side for about 3 more or until golden brown. Take out the chicken and place in a baking dish.
  6. Add the lemon juice to the pan to deglaze it and create the sauce. Cook for about 1 minute.
  7. Pour the deglazing liquid over the chicken breasts and top with the brown sugar. Bake for 30 minutes or until chicken is completely cooked through.
Nutritional Facts
Serving Size: 4 oz. (171g)
Amount Per Serving
Calories 232
Calories from Fat 45
% Daily Value *
Total Fat 5g
8%
Saturated Fat 0g
2%
Monounsaturated Fat 0g
0%
Polyunsaturated Fat 0g
0%
Cholesterol 56mg
18%
Sodium 793mg
34%
Total Carbohydrate 21g
7%
Dietary Fiber 3g
12%
Sugars 8g
Protein 27g

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

The Nutritional Values provided are estimates only and may vary based on the preparation method.

† SmartPoints™ and PointsPlus® calculated by Slender Kitchen; Not endorsed by Weight Watchers International, Inc.
† We are a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for us to earn fees by linking to Amazon.com and affiliated sites.
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