Rating: 4.6 stars
3 Ratings
  • 5 star values: 2
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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.

EatingWell Test Kitchen
Source: EatingWell Magazine, March/April 2007

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Ingredients

Ingredient Checklist

Directions

Instructions Checklist
  • 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.

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  • 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

Tip: 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

197 calories; protein 26.1g; carbohydrates 15.3g; dietary fiber 0.2g; sugars 12.3g; fat 3g; saturated fat 0.6g; cholesterol 82.8mg; vitamin a iu 30.4IU; vitamin c 2.5mg; folate 11.4mcg; calcium 31.9mg; iron 0.7mg; magnesium 40.3mg; potassium 454.8mg; sodium 320.6mg; thiamin 0.1mg; added sugar 12g.
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