Spicy Ginger Marinated Chicken

Spicy Ginger Marinated Chicken

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From: Diabetic Living Magazine

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

Ingredients 4 servings

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Original recipe yields 4 servings
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  • ¼ cup low-sugar orange marmalade
  • 3 tablespoons reduced-sodium soy sauce
  • 2 tablespoons rice vinegar
  • 1 tablespoon canola oil
  • 2 teaspoons grated fresh ginger or ½ teaspoon ground ginger
  • ⅛ to ¼ teaspoon crushed red pepper
  • 4 skinless, boneless chicken breast halves (1 to 1¼ pounds total)
  • Nonstick cooking spray

Preparation

  • Prep

  • Ready In

  1. In a small bowl, stir together marmalade, soy sauce, vinegar, oil, ginger and crushed red pepper. Transfer ⅓ cup of the marinade to a small bowl; cover and chill until ready to serve. Set aside remaining marinade.
  2. 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 ½-inch thickness. Remove plastic wrap.
  3. 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.
  4. 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°F), turning once. If chicken browns too fast, reduce heat to medium. Transfer chicken to a serving platter. Cover to keep warm.
  5. Add the reserved ⅓ 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 information

  • Serving size: 1 serving
  • Per serving: 191 calories; 5 g fat(1 g sat); 0 g fiber; 7 g carbohydrates; 27 g protein; 5 mcg folate; 66 mg cholesterol; 5 g sugars; 79 IU vitamin A; 2 mg vitamin C; 20 mg calcium; 1 mg iron; 491 mg sodium; 237 mg potassium
  • Carbohydrate Servings: ½
  • Exchanges: 4 lean protein, ½ fat, ½ other carbohydrate

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