EatingWell


What's This?
Serving size 4
Prep Time
Total Time

Ingredients

½ cup reduced-sodium soy sauce¼ cup sake or mirin2 Tbsp light brown sugar2 cloves garlic, minced1 Tbsp minced fresh ginger1 ¼ lb boneless, skinless chicken breast (see note)

Directions

1. Whisk soy sauce, sake (or mirin), brown sugar, garlic and ginger in a bowl until the sugar is dissolved.

2. Place chicken in a shallow dish or 1-gallon sealable plastic bag. Add the marinade and refrigerate for at least 1 hour or up to 12 hours. Remove from the marinade and pat dry.

3. Preheat grill to medium-high or position a rack in upper third of oven and preheat broiler.

4. To grill: Oil the grill rack (see Tip). Grill the chicken, turning once, until an instant-read thermometer inserted into the thickest part registers 165°F, 4 to 8 minutes per side.

5. To broil: Line a broiler pan (or baking sheet) with foil and coat with cooking spray. Place the chicken on the foil. Broil, watching carefully and turning at least once, until an instant-read thermometer inserted into the thickest part registers 165°F, 10 to 15 minutes total.

 

Note: It’s difficult to find an individual chicken breast small enough for one portion. Removing the thin strip of meat from the underside of a 5-ounce breast—the chicken tender—removes about 1 ounce of meat and yields a perfect 4-ounce portion. Wrap and freeze the tenders and when you have gathered enough, use them in a stir-fry or for oven-baked chicken fingers. If you can only find chicken breasts closer to 8- to 9-ounce each, you’ll only need 2 breasts for 4 servings—cut each one in half before cooking.

Tip: Oiling a grill rack before you grill foods helps ensure that the food won’t stick. Oil a folded paper towel, hold it with tongs and rub it over the rack. (Do not use cooking spray on a hot grill.) When grilling delicate foods like tofu and fish, it is helpful to coat the food with cooking spray.

 

To Make Ahead: Cover and refrigerate the marinade for up to 3 days; marinate the chicken for up to 12 hours.

Nutrition Facts

Provided by: EatingWell

Per Single Serving / Serves 4 Total

  • Calories 135
  • Calories from fat 27
  • Total Fat 3gm 5%
  • Sodium 263mg 11%
  • Total Carbohydrates 2gm 1%
  • Protein 23gm
  • Cholesterol 63mg 21%
*

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, Asian, Easy, Broiling, Fall, Spring, Summer, Winter, Entertaining

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