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Thread: Maple-glazed Chicken Breasts
08-11-2008, 10:53 PM #1
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Maple-glazed Chicken Breasts
MAPLE-GLAZED CHICKEN BREASTS
Makes 2 servings
Source: Eating Well Website
2 tablespoons pure maple syrup
1 tablespoon reduced-sodium soy sauce
2 teaspoons lemon juice
1 clove garlic, minced
1 teaspoon minced fresh ginger
¼ teaspoon freshly ground pepper
2 boneless, skinless chicken breasts (about 8 ounces), trimmed and tenders removed (see Tip)
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.
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); 0 g fiber; 343 mg sodium
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