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20 minute dinner recipes

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Maple-Glazed Chicken Breasts


From EatingWell:  March/April 2007

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 servings | Active Time: 20 minutes | Total Time: 2 hours 20 minutes (includes 2 hours marinating time)



  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.


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

1 Carbohydrate Serving

Exchanges: 1 other carbohydrate, 4 very lean meat

Tips & Notes