Maple-Glazed Chicken Breasts

4 Reviews
From: EatingWell Magazine 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.

Ingredients 2 servings

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  • 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)

Preparation

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  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.
  • People with celiac disease or gluten-sensitivity should use soy sauces that are labeled "gluten-free," as soy sauce may contain wheat or other gluten-containing sweeteners and flavors.

Nutrition information

  • Per serving: 197 calories; 3 g fat(1 g sat); 0 g fiber; 15 g carbohydrates; 26 g protein; 11 mcg folate; 83 mg cholesterol; 12 g sugars; 12 g added sugars; 30 IU vitamin A; 2 mg vitamin C; 32 mg calcium; 1 mg iron; 321 mg sodium; 455 mg potassium
  • Carbohydrate Servings: 1
  • Exchanges: 1 other carbohydrate, 4 lean meat

Reviews 4

July 04, 2013
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By: EatingWell User
I did this on the BBQ. Easier than pan frying it. This was very easy to do. This recipe is going into my Yellow Box!!! Thanks Pros: Easy to do and prep. Cons: Needed a tbspn or two extra Maple Syrup for the glaze.
March 02, 2013
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By: EatingWell User
Made this recipe for the first time it came out great I didn't have a grill pan either but I used chicken tenders/strips instead of whole breasts and they cooked quite well in the steel frying pan that I used, I cooked them for 3 minutes each side with no need to finish the cooking in the oven.
March 06, 2010
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By: tracy_dc
This turned out really well, with a few glitches. One, I used a stainless steel pan instead of a grill pan (because I didn't have one)GÇönot sure if that made a difference. With the maple glaze, you need to closely monitor the chicken to make sure that the outside is not burning. The chicken definitely was not fully cooked after five minutes on each side. The middle was completely raw. So I put it in the oven as recommended and it was done in about 10-15 minutes. The final product was juicy and had great flavor.
February 07, 2010
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By: EatingWell User
easy to make with a divine flavor. the chicken was very tender and flavorful. the only issue i had was the chicken did not finish in the 5mins per side so i easily finished them off for 10 mins in a 350 degree oven. will def add this to my repertoire.