Maple-Glazed Chicken Breasts

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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.

a recipe photo of Maple-Glazed Chicken Breasts
Photo: Julia Estrada
Cook Time:
20 mins
Additional Time:
2 hrs
Total Time:
2 hrs 20 mins
Servings:
2
Yield:
2 servings

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

  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 degrees 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

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.

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