Maple-Glazed Chicken Breasts

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.

Nutirion Profile: Diabetes Appropriate Gluten Free Diet Healthy Weight Heart Healthy Low Calorie Low Carb Low Sat Fat Low Sodium

Serves Prep Time Total Time
2 20 min 2 hr 20 min

Directions

Ingredients

  • 2 tablespoon 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)

Cooking Instruction

Step 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.

Step 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.

Step 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

  • Serving: Per serving
  • Calories: 186
  • Carbohydrates: 15g
  • Fat: 1g
  • Protein: 27g
  • Dietary Fiber: 0g
  • Saturated Fat: 0g
  • Monounsaturated Fat: 0g
  • Cholesterol: 66mg
  • Potassium: 361mg
  • Sodium: 343mg
  • Exchanges: 1 other carbohydrate, 4 very lean meat
  • Carbohydrate Servings: 1

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