Maple-Glazed Chicken Breasts
Here’s an easy main dish that’s sure to set you on your own quest for the best syrup. Start the chicken breasts marinating on a Saturday afternoon for a quick meal later in the day, just about the time you come in from raking the last of the winter leaves off the garden.
- 2 tblspn pure maple syrup
- 1 tblspn reduced-sodium soy sauce
- 2 tspn lemon juice
- 1 clove garlic, minced
- 1 tspn minced fresh ginger
- 1/4 tspn freshly ground pepper
- 2 boneless skinless chicken breasts, (about 8 ounces), trimmed and tenders removed (see Tip)
Here are your instructions:
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.
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.
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.
Tip: Wrap and freeze the chicken tenders. When you have gathered enough, use them in a stir-fry—they are the perfect size.
Per serving: 186 calories; 1 g fat (0 g sat, 0 g mono); 66 mg cholesterol; 15 g carbohydrates; 27 g protein; 0 g fiber; 343 mg sodium; 361 mg potassium.
Nutrition Bonus: Selenium (30% daily value).
Carbohydrate Servings: 1
Exchanges: 1 other carbohydrate, 4 very lean meat