In this dinner recipe, low-sugar orange marmalade and reduced-sodium soy sauce team up to make a sensational marinade for chicken.

Diabetic Living Magazine
Source: Diabetic Living Magazine


Ingredient Checklist


Instructions Checklist
  • In a small bowl, stir together marmalade, soy sauce, vinegar, oil, ginger and crushed red pepper. Transfer 1/3 cup of the marinade to a small bowl; cover and chill until ready to serve. Set aside remaining marinade.

  • Place each chicken breast half between two pieces of plastic wrap. Using the flat side of a meat mallet (see Tip), lightly pound each chicken breast half to 1/2-inch thickness. Remove plastic wrap.

  • Place chicken in a large resealable plastic bag set in a deep bowl; add remaining marinade. Seal and turn to coat chicken. Marinate in the refrigerator for 4 to 6 hours, turning occasionally. Drain chicken, discarding marinade.

  • Coat an unheated very large nonstick skillet with nonstick cooking spray; preheat over medium-high heat. Add drained chicken breast halves. Cook for 5 to 6 minutes or until chicken is no longer pink (170 degrees F), turning once. If chicken browns too fast, reduce heat to medium. Transfer chicken to a serving platter. Cover to keep warm.

  • Add the reserved 1/3 cup marinade to the same skillet. Heat through, stirring to scrape up any browned bits. Serve over chicken.


Tip: If you do not have a meat mallet, use the bottom of a heavy small saucepan to pound the meat. Make sure the saucepan handle is firmly attached to the saucepan.

Nutrition Facts

190.9 calories; protein 27g 54% DV; carbohydrates 7.2g 2% DV; exchange other carbs 0.5; dietary fiberg; sugars 5.2g; fat 4.7g 7% DV; saturated fat 0.6g 3% DV; cholesterol 65.7mg 22% DV; vitamin a iu 78.8IU 2% DV; vitamin c 1.7mg 3% DV; folate 4.7mcg 1% DV; calcium 19.7mg 2% DV; iron 0.9mg 5% DV; magnesium 24.3mg 9% DV; potassium 237.2mg 7% DV; sodium 490.7mg 20% DV.