EatingWell


9
3
What's This?
Serving size 2
Prep Time
Total Time

Ingredients

2 Tbsp pure maple syrup1 Tbsp reduced-sodium soy sauce2 tsp lemon juice1 clove garlic, minced¼ tsp freshly ground pepper2 boneless, skinless chicken breasts (about 8 ounce), trimmed and tenders removed (see tip)

Directions

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.

 

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

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Nutrition Facts

Provided by: EatingWell

Per Single Serving / Serves 2 Total

  • Calories 187
  • Calories from fat 9
  • Total Fat 1gm 2%
  • Sodium 271mg 11%
  • Total Carbohydrates 15gm 5%
  • Protein 27gm
  • Cholesterol 66mg 22%
*

Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Tags: Main Dish, Dinner, Diabetic, Gluten Free, Healthy, Kid-Friendly, Low Carb, Low Fat, Chicken, American, Easy, Father's Day, Fall, Spring, Summer, Winter, Mother's Day

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