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Maple-Glazed Chicken Breasts

Maple-Glazed Chicken Breasts

Nutrition Facts
  • cal. (kcal) 186
Maple-Glazed Chicken Breasts
  • Makes: 2 servings
  • Prep: 20 mins
  • Start to Finish: 2 hrs 20 mins
  • Carb Grams Per Serving: 15

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)

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

Nutrition Information

Servings Per Recipe: 2
PER SERVING: 186 cal., 1 g total fat 66 mg chol., 343 mg sodium, 15 g carb. 27 g pro.

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