Maple-Glazed Chicken Breasts |
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Prep Time: 20 Minutes Cook Time: 120 Minutes |
Ready In: 140 Minutes Servings: 2 |
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A delicious, healthy, and easy to prepare recipe from From EatingWell Magazine (March/April 2007). This dish serves 2, but can easily be either cut in half for one person or doubled for more. Recipe takes only a few minutes to throw together but it does require 2 hours to marinate. Of course, if you have an outdoor grill, you can use it. NUTRITION INFORMATION: Per serving: 186 calories; 1 g fat; 66 mg cholesterol; 15 g carbohydrate; 27 g protein. Ingredients:
2 tablespoons pure maple syrup |
1 tablespoon reduced sodium soy sauce |
2 teaspoons lemon juice |
1 garlic clove, minced |
1 teaspoon minced fresh ginger |
1/4 teaspoon fresh ground pepper |
2 boneless skinless chicken breasts (about 8 ounces, trimmed and tenders removed) |
Directions:
1. Whisk syrup, soy sauce, lemon juice, garlic, ginger and pepper in a small, shallow dish. Add chicken and turn to coat with the marinade; cover and refrigerate for 2 hours, turning once.
2. Coat an indoor grill pan with cooking spray and heat over medium heat. Remove the chicken from the marinade (reserving the marinade) and cook until an instant-read thermometer inserted into the thickest part of the breast registers 165°F, 3 to 5 minutes per side.
3. Meanwhile, pour the reserved marinade into a small saucepan and bring to a simmer over medium heat. Cook until reduced by about half, about 4 minutes. Liberally baste the chicken with the reduced sauce and serve.
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