Mobile Site Digital Editions | Magazine | Newsletters
Advertisement

Maple-Glazed Chicken Breasts

:  March/April 2007

Your rating: None Average: 4.2 (68 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:

Nutrition Profile

Diabetes appropriate | Low calorie | Low carbohydrate | Low saturated fat | Low sodium | Heart healthy | Healthy weight | Gluten free |

View Our Nutrition Guidelines »

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)

More Healthy Recipe Ideas

You Might Also Like

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


More From EatingWell

Recipe Categories

Ethnic/Regional
American
Health & Diet Considerations
Diabetes appropriate
Low calorie
Low carbohydrate
Low saturated fat
Low sodium
Heart healthy
Healthy weight
Gluten free
Ease of Preparation
Easy
Total Time
More than 1 hour
Servings
2
Main Ingredient
Chicken
Preparation/ Technique
Marinate/Rub
Meal/Course
Dinner

Season
Spring
Summer
Fall
Winter
Style/Theme
Cooking for 2
Kid-friendly
Type of Dish
Main dish, poultry
Publication
March/April 2007
Advertisement

EatingWell Magazine

Subscribe » | Give a Gift | Customer Service
Advertisement
more smart savings
Advertisement
World Wide Web Health Award Winner
Web Award Winner
World Wide Web Health Award Winner
Interactive Media Award Winner