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Maple-Glazed Chicken Breasts

From: EatingWell

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.

Servings: 2 servings
Prep: 20 mins
Total: 2 hrs 20 mins
Rated : 
 by 5 people
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)
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.
Wrap and freeze the chicken tenders. When you have gathered enough, use them in a stir-fry--they are the perfect size.
Nutrition Facts
Calories 186, Total Fat 1 g, Cholesterol 66 mg, Sodium 343 mg, Carbohydrate 15 g, Protein 27 g, Potassium 361 mg. Exchanges: Other Carbohydrate 1,Lean Meat 4.
Percent Daily Values are based on a 2,000 calorie diet

Comments (3)
dianemacdonald1 wrote:

The flavor was nice, but the glaze caramelized and burned a little in the pan when cooking the chicken and made cleanup a little difficult. Next time I'm going to make sure I really grease the pan well and keep the heat on medium and see if that helps (I used medium/medium high heat). But the taste was good, so I'll try it again.

10/6/2010 09:32:58 AM Report Abuse
shelbsyd wrote:

I would use the sugar free Mr.s Butterworths Maple Syrup!

9/29/2010 12:52:17 PM Report Abuse
loopync wrote:

I would like to see sugars listed in the nutrional info as sugar is not good for you at all. I know maple syrup is natural but its still sugar.

9/29/2010 10:17:28 AM Report Abuse

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