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I slightly adapted this recipe from Eating Well Magazine, March/April 2007.
Here is an easy main dish that is sure to set you on your own quest for the best maple
syrup. You could either bake this tasty chicken in your oven or grill it over the barbecue.
For more great Low Fat Recipes, Low Calorie Recipes, Low Carbohydrate recipes, and Diabetic Recipes, check out
my
Diet Recipe Index. Also check out my
Nutritional Chart for fat grams, fiber grams, and calories for all your favorite foods.
More great
Poultry Recipes and learn how to
Brine Poultry for a moister and tastier dish.
Maple-Glazed Chicken Breast Recipe
Recipe Type:
Poultry,
Chicken,
Maple Syrup
Yields: 2 servings
Prep time: 15 min
Cook time: 30 min
Ingredients:
2 tablespoons pure maple syrup
1 tablespoon reduced-sodium soy sauce
1 tablespoon fresh-squeezed
lemon juice (approximately juice of 1 lemon)
1 clove
garlic, minced
1 teaspoon minced fresh ginger
1/4 teaspoon freshly-ground
black pepper
2 boneless, skinless chicken breasts or 2 chicken breasts with ribs
* The U.S. Department
of Agriculture, as well as food agencies in the United Kingdom and elsewhere,
advises against washing poultry. Rinsing chicken will not remove or kill much
bacteria, and the splashing of water around the sink can spread the bacteria
found in raw chicken. Cooking poultry to 165 degrees Fahrenheit effectively
destroys the most common culprits behind food-borne illness.
Preparation:
In a large re-sealable plastic bag, combine maple syrup, soy sauce, lemon juice,
garlic, ginger, and pepper. Place the chicken breasts in the bag and turn to
coat with the marinade. Seal the bag and refrigerate chicken for 2 hours, turning several times.
Cooking Techniques:
Oven:
Preheat oven to 375 degrees F. Remove chicken from the marinade (reserving the marinade - see below), and place on a baking pan; cook approximately 20 to 30
minutes or until a
meat thermometer registers an
internal temperature of 165 degrees F (juices will run clear when cut with the tip of a knife)
Barbecue:
Preheat barbecue grill (spray grill with vegetable-oil cooking spray). Remove chicken from the marinade (reserving the marinade), and place chicken onto hot grill and brush with
balsamic vinegar glaze. Cover barbecue with lid, open any vents, and cook 20 to 30 minutes or until a
meat thermometer registers an
internal temperature of 165 degrees F (juices will run clear when cut with the tip of a knife).
 This
is the type of cooking and meat thermometer that I prefer and use in my cooking. I get many readers
asking what cooking/meat thermometer that I prefer and use in my cooking and baking. I, personally, use the
Thermapen Thermometer shown in the photo on the right. Originally designed for professional users, the
Super-Fast Thermapen Thermometer is used by chefs all over the world. To learn more about this excellent
thermometer and to also purchase one (if you desire), just click on the underlined:
Thermapen Thermometer.
Pour the reserved marinade into a small saucepan an bring to a simmer over medium heat. Let the mixture cook until it reduces by half,
approximately 4 to 5 minutes; remove from heat. Pour the marinade over the tops of the cooked chicken before serving.
Makes 2 servings.
Maple-Glazed Chicken
Breasts - Nutritional Information
I cannot guarantee the accuracy of the below
information. All information is intended for your general knowledge only and is not a
substitute for medical advice or treatment for specific medical conditions. You should
seek prompt medical care for any specific health issues and consult your physician before
starting a new fitness regimen. |
|
Item |
Amount |
Fat Grams |
Carbohydrate Grams |
Calories |
|
maple syrup |
2 tablespoons |
0 |
13 |
100 |
|
soy sauce |
1 tablespoon |
0 |
1 |
11 |
|
lemon juice |
1 tablespoon |
0 |
1.3 |
4 |
|
ginger, fresh |
1 teaspoon |
.1 |
2.1 |
10 |
|
chicken breast halves |
2 each |
6 |
0 |
284 |
|
Recipe
Totals |
|
6.1 |
317.4 |
409 |
Recipe makes 2
servings.
Each
Serving Totals - 3 Fat Grams, 8.7 carbohydrate grams, 204.5 calories
|
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