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.
- 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)
- 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.
- 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.
- 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.
- Servings Per Recipe 2
- Amount Per serving
- Calories 187
- % Daily values *
- 0% Saturated Fat 0g
- Trans Fat 0g
- Monounsaturated Fat 0g
- 22% Cholesterol 66mg
- 10% Potassium 367mg
- 11% Sodium 271mg
- 0% Dietary Fiber 0g
- 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.
|Total Fat||Less than||65g||80g|
|Sat Fat||Less than||20g||25g|
Recipe by EatingWell.com
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