Maple-Glazed Chicken Breasts
low fat, low calorie, & low carbohydrate recipe

I slightly adapted this recipe from Eating Well Magazine, March/April 2007. Here’s an easy main dish that’s 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, carbohydrate grams, and calories for all your favorite foods.

Check out more great Poultry Recipes and how to Brine Poultry for a moister and tastier dish.

Maple-Glazed Chicken Breasts

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 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.

In a large resealable 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.

Oven:  Preheat oven to 375 degrees F. Remove chicken from the marinade (reserving the marinade), and place on a baking pan; cook approximately 20 to 30 minutes or until a meat thermometer registers an internal temperature of 165°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°F (juices will run clear when cut with the tip of a knife).

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.

NUTRITION INFORMATION: Per serving: 186 calories; 1 g fat (0 g sat, 0 g mono); 66 mg cholesterol; 15 g carbohydrate; 27 g protein; 0 g fiber; 343 mg sodium; 361 mg potassium. Nutrition bonus: Selenium (30% daily value).