Preheat oven to 375 degrees F.

Trim fat off of chicken breasts and pat dry with a paper towel. Salt and pepper. Coat chicken with flour and pat them gently to shake off any excess.

Heat olive oil in cast iron (or oven safe) skillet until it just starts smoking. Place chicken in skillet and cook over medium heat until outside browns, about 5 minutes per side. Remove from pan and place on plate.

To make glaze, combine orange juice and enough water to make a total of 1.5 cups of liquid (or use all orange juice). In another bowl whisk together honey, mustard, white vinegar, brown sugar and cayenne pepper. If there are a lot of drippings in the pan, drain some off until about 1 tablespoon remains. Brown garlic in pan, then add juice-water and honey-spices mixtures to pan. Simmer, stirring occasionally until mixture thickens, about 10 minutes.

Place chicken back in the skillet and cover with the glaze. Bake in oven until chicken is done (internal temperature reads 160 degrees F), about 15-20 minutes.