Maple-Glazed Chicken Breasts

Maple-Glazed Chicken Breasts

Makes: 2 servings
Active Time: 20 minutes
Total Time: 2 hours 20 minutes (includes 2 hours marinating time)

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.

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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)

Preparation

  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°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 & Notes

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

Nutrition Facts

  • Servings Per Recipe 2
  • Amount Per serving
  • Calories 187
  • % Daily values *
  • 2% Total Fat 1g
    • 0% Saturated Fat 0g
    • Trans Fat 0g
    • Monounsaturated Fat 0g
  • 22% Cholesterol 66mg
  • 10% Potassium 367mg
  • 11% Sodium 271mg
  • 5% Total Carbohydrate 15g
    • 0% Dietary Fiber 0g
    • Sugars 12g
  • 54% Protein 27g

* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.

Nutrients Calories 2,000 2,500
Total Fat Less than 65g 80g
Sat Fat Less than 20g 25g
Cholesterol Less than 300mg 300mg
Sodium Less than 2400mg 2400mg
Total Carbohydrate Equals 300g 375g
Dietary Fiber Equals 25g 30g

Recipe by EatingWell.com

© Meredith Corporation. All rights reserved. Used with permission.

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