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Raising Fit Kids: Healthy Nurtition, Exercise, and Weight

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Maple-Glazed Chicken Breasts

WebMD Recipe from EatingWell.com

Maple-Glazed Chicken Breasts

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 earlier in the day for a quick meal later.

Ingredients
Prep: 20 minutes | Total Time: 1 hour 20 minutes
  • 2   tablespoons
    pure maple syrup
  • 1   tablespoon
    soy sauce, reduced-sodium
  • 1   teaspoons
    lemon juice
  • 1   clove
    garlic, minced
  • 1   teaspoon
    fresh ginger, minced
  • 1/4   teaspoon
    freshly ground pepper
  • 2  
    boneless, skinless chicken breasts, (about 8 ounces), trimmed and tenders removed
Instructions
  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.
Nutritional Information

Makes: 2 servings
  • Calories187
  • Fat1 g
    • Saturated fat0 g
  • Cholesterol66 mg
  • Carbohydrates15 g
    • Dietary fiber0 g
  • Protein27 g
  • Sodium221 mg
* Nutritional Guidelines based on the USDA's MyPlate Standards.

Reviewed July 16, 2012

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