In this dinner recipe, low-sugar orange marmalade and reduced-sodium soy sauce team up to make a sensational marinade for chicken.

Diabetic Living Magazine
Source: Diabetic Living Magazine

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Recipe Summary

active:
15 mins
total:
4 hrs 20 mins
Servings:
4
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Ingredients

Ingredient Checklist

Directions

Instructions Checklist
  • In a small bowl, stir together marmalade, soy sauce, vinegar, oil, ginger and crushed red pepper. Transfer 1/3 cup of the marinade to a small bowl; cover and chill until ready to serve. Set aside remaining marinade.

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  • Place each chicken breast half between two pieces of plastic wrap. Using the flat side of a meat mallet (see Tip), lightly pound each chicken breast half to 1/2-inch thickness. Remove plastic wrap.

  • Place chicken in a large resealable plastic bag set in a deep bowl; add remaining marinade. Seal and turn to coat chicken. Marinate in the refrigerator for 4 to 6 hours, turning occasionally. Drain chicken, discarding marinade.

  • Coat an unheated very large nonstick skillet with nonstick cooking spray; preheat over medium-high heat. Add drained chicken breast halves. Cook for 5 to 6 minutes or until chicken is no longer pink (170 degrees F), turning once. If chicken browns too fast, reduce heat to medium. Transfer chicken to a serving platter. Cover to keep warm.

  • Add the reserved 1/3 cup marinade to the same skillet. Heat through, stirring to scrape up any browned bits. Serve over chicken.

Tips

Tip: If you do not have a meat mallet, use the bottom of a heavy small saucepan to pound the meat. Make sure the saucepan handle is firmly attached to the saucepan.

Nutrition Facts

191 calories; protein 27g; carbohydrates 7.2g; sugars 5.2g; fat 4.7g; saturated fat 0.6g; cholesterol 65.7mg; vitamin a iu 78.8IU; vitamin c 1.7mg; folate 4.7mcg; calcium 19.7mg; iron 0.9mg; magnesium 24.3mg; potassium 237.2mg; sodium 490.7mg.
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