Maple-Glazed Chicken Breasts

From EatingWell: March/April 2007 — Subscribe Now!

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.

2 servings

Active Time: 20 minutes

Total Time: 2 hours 20 minutes (includes 2 hours marinating time)

Nutrition Profile

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

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.
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.
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).

1 Carbohydrate Serving

Exchanges: 1 other carbohydrate, 4 very lean meat