INGREDIENTS4 (4 ounce) boneless, skinless chicken breasts
1 1/2 tablespoons brown sugar
3 tablespoons lime juice
1/4 cup rum
2 tablespoons reduced sodium soy sauce
1 tablespoons Worcestershire sauce
1 tablespoon olive oil
1/8 teaspoon pepper
1 tablespoon minced fresh parsley
1 lime cut into wedges
DIRECTIONS
Combine brown sugar and next seven ingredients and mix well. Place chicken breasts in a large resealable plastic bag, add brown sugar marinade and refrigerate for at least 30 minutes. Turn chicken over occasionally while marinating. Remove chicken and discard marinade.
Spray a large nonstick skillet with cooking spray and heat over medium heat until hot. Add chicken and cook 5-6 minutes on each side until chicken is no longer pink in the center. Squeeze lime juice over chicken and serve.
Makes 4 Servings
Serving Size: 1 chicken breast
Calories: 211
Total Protein: 27g (62% of calories)
Total Carbohydrate: 6g (14% of calories)
Total Fat: 5g (25% of calories)
Fiber: trace
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Jeff McDaniel
FastFit Training & Fitness
http://thefastfit.com
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