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

Diabetic Living Magazine
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Ingredients

Directions

  • 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.

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  • 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.

Tips

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

191 calories; 4.7 g total fat; 0.6 g saturated fat; 66 mg cholesterol; 491 mg sodium. 237 mg potassium; 7.2 g carbohydrates; 5 g sugar; 27 g protein; 79 IU vitamin a iu; 2 mg vitamin c; 5 mcg folate; 20 mg calcium; 1 mg iron; 24 mg magnesium;