Healthy Recipes - Maple-Glazed Chicken Breasts

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Maple-Glazed Chicken Breasts

Bruce Weinstein & Mark Scarbrough

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.

Servings: 2 servings
Total Time: 2 hours 20 minutes (includes 2 hours marinating time)
Ease of Preparation: Easy
Health: Diabetes Appropriate, Healthy Weight, Heart Healthy, Low Sat Fat, Low Carb, Low Calorie, Low Sodium

Ingredients:

Maple-Glazed Chicken Breasts
2 tablespoons pure maple syrup
1 tablespoon reduced-sodium soy sauce
2 teaspoons lemon juice
1 clove garlic , minced
1 teaspoon minced fresh ginger
1/4 teaspoon freshly ground pepper
2 boneless, skinless chicken breasts (about 8 ounces), trimmed and tenders removed (see Tip)

Steps:

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.

Nutrition: (Per serving)

Calories - 186
Carbohydrates - 15
Fat - 1
Saturated Fat - 0
Monounsaturated Fat - 0
Protein - 27
Cholesterol - 66
Dietary Fiber - 0
Potassium - 361
Sodium - 343
Nutrition Bonus - Selenium (30 daily value).

Tip: Wrap and freeze the chicken tenders. When you have gathered enough, use them in a stir-fry—they are the perfect size.

Related Links:

• Mashed Maple Squash
• More Gluten Free Diet Recipes, Menus and Tips

EatingWell

This news arrived on: 10/13/2009

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