Name: Maple-Glazed Chicken Breasts
Cook time: 20 min
Total time: 140 min
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; 0.25 teaspoon freshly ground pepper; 2 boneless, skinless chicken breasts, (about 8 ounces), trimmed and tenders removed (see Tip)

Maple-Glazed Chicken Breasts

4.7

(3)

3 Reviews

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.

EatingWell Test Kitchen

Updated on April 20, 2023

Maple-glazed Chicken Breast and asparagus on a plate — Photo: Julia Estrada

Cook Time:

20 mins

Additional Time:

2 hrs

Total Time:

2 hrs 20 mins

Servings:

Yield:

2 servings

Nutrition Profile:

Dairy-Free Diabetes Appropriate Gluten-Free Healthy Aging Heart Healthy High-Protein Low Fat Low Sodium Low-Calorie

Jump to Nutrition Facts

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
¼ teaspoon freshly ground pepper
2 boneless, skinless chicken breasts, (about 8 ounces), trimmed and tenders removed (see Tip)

Directions

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 degrees 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

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

People with celiac disease or gluten-sensitivity should use soy sauces that are labeled "gluten-free," as soy sauce may contain wheat or other gluten-containing sweeteners and flavors.

Nutrition Facts (per serving)

197	Calories
3g	Fat
15g	Carbs
26g	Protein

Nutrition Facts
Servings Per Recipe 2
Calories 197
% Daily Value *
Total Carbohydrate 15g	6%
Dietary Fiber 0g	1%
Total Sugars 12g
Added Sugars 12g	24%
Protein 26g	52%
Total Fat 3g	4%
Saturated Fat 1g	3%
Cholesterol 83mg	28%
Vitamin A 30IU	1%
Vitamin C 3mg	3%
Folate 11mcg	3%
Sodium 321mg	14%
Calcium 32mg	2%
Iron 1mg	4%
Magnesium 40mg	10%
Potassium 455mg	10%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.