• 3 chicken breasts, butterflied

• 1/2 cup spicy orange marinade 

• 2 tbsp neutral oil such as avocado oil, if pan frying the chicken. If grilling, no additional oil is needed

1. Pat the chicken dry and set into a medium container or bowl with a lid and prepare the marinade

2. spicy orange marinade (follow this link for the recipe)

3. Pour marinade over the chicken and marinate, refrigerated, for at least 1 hour or up to 5 hours

4. Preheat a gas grill then adjust the temperature to 350°F. Or preheat a 10" iron skillet (or use your favorite frying pan)

5. If pan frying, when heated, add just enough avocado oil to coat the bottom of the pan and allow the oil to heat up (if grilling, skip this step)

   • Pro tip: you will know the oil is ready when it starts to shimmer. If the oil starts to smoke remove pan from the heat and allow to cool before placing back on the heat

6. Add the chicken and close the grill lid (if pan frying, leave uncovered)

7. Allow the chicken to cook approximately 7min before flipping

8. Cook the chicken on the second side for another 5min then check the temperature. Cook until internal thermometer reads 165°F

Chicken is a staple in many diets across many cultures. It is versatile, easy to prepare and a common protein source in a variety of dishes. With only 122 calories, 3 grams total fat (primarily unsaturated), low cholesterol , 0 carbohydrates and 24 grams of protein, a 3 ounce serving of chicken breast is a lean, healthy way to incorporate high quality protein into a meal. Chicken is also a good source of B vitamins (Niacin, B6 and B12), selenium and phosphorus. When eaten as part of a healthy balanced diet, chicken supports a wide range of functions including metabolism, energy production, DNA synthesis, brain health, immune function, nerve function and helps maintain lean muscle mass.