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Maple-Glazed Chicken Breasts

March/April 2007

Your rating: None Average: 4.1 (108 votes)

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.



READER'S COMMENT:
"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)—not sure if that made a difference. With the maple glaze, you need to closely monitor the chicken to...
Maple-Glazed Chicken Breasts Recipe

Makes: 2 servings

Active Time:

Total Time:

Ingredients

  • 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

  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.

Tips & Notes

  • Tip: Wrap and freeze the chicken tenders. When you have gathered enough, use them in a stir-fry—they are the perfect size.

Nutrition

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.

Nutrition Bonus: Selenium (30% daily value).

Carbohydrate Servings: 1

Exchanges: 1 other carbohydrate, 4 very lean meat


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Recipe Categories

Servings
2
Main Ingredient
Chicken
Preparation/ Technique
Marinate/Rub
Meal/Course
Dinner

Type of Dish
Main dish, poultry
Ethnic/Regional
American
Ease of Preparation
Easy
Total Time
More than 1 hour
Publication
March/April 2007
20 minute dinner recipes
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