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ShareSpicy Ginger Marinated Chicken
Nutrition Facts Per Serving:
- Servings: 4 servings
- Calories191
- Total Fat (g)5
- Saturated Fat (g)1
- Monounsaturated Fat (g)2
- Polyunsaturated Fat (g)1
- Cholesterol (mg)66
- Sodium (mg)491
- Carbohydrate (g)7
- Total Sugar (g)5
- Protein (g)27
- Vitamin C (DV%)3
- Calcium (DV%)2
- Iron (DV%)5
- Other Carbohydrates (d.e.).5
- Very Lean Meat (d.e.)4
- Fat (d.e.).5
Diabetic Exchanges
| 1/4 | cuplow-sugar orange marmalade |
| 3 | tablespoonsreduced-sodium soy sauce |
| 2 | tablespoonsrice vinegar |
| 1 | tablespooncanola oil |
| 2 | teaspoonsgrated fresh ginger or 1/2 teaspoon ground ginger |
| 1/8 | to 1/4 teaspooncrushed red pepper |
| 4 | skinless, boneless chicken breast halves (1 to 1-1/4 pounds total) |
| Nonstick cooking spray |
1. For marinade: In a small bowl, stir together marmalade, soy sauce, vinegar, oil, ginger, and crushed red pepper. Transfer 1/3 cup of the marinade to a small bowl; cover and chill until ready to serve. Set aside remaining marinade.
2. Place each chicken breast half between two pieces of plastic wrap. Using the flat side of a meat mallet,* lightly pound each chicken breast half to 1/2-inch thickness. Remove plastic wrap. Place chicken in a large resealable plastic bag set in a deep bowl; add remaining marinade. Seal and turn to coat chicken. Marinate in the refrigerator for 4 to 6 hours, turning occasionally. Drain chicken, discarding marinade.
3. Coat an unheated very large nonstick skillet with nonstick cooking spray; preheat over medium-high heat. Add drained chicken breast halves. Cook for 5 to 6 minutes or until chicken is no longer pink (170°F), turning once. If chicken browns too fast, reduce heat to medium. Transfer chicken to a serving platter. Cover to keep warm.
4. Add the reserved 1/3 cup marinade to the same skillet. Heat through, stirring to scrape up any browned bits. Serve over chicken.
*Test Kitchen Tip: If you do not have a meat mallet, use the bottom of a heavy small saucepan to pound the meat. Make sure the saucepan handle is firmly attached to the saucepan.
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Looks delicious!
8/2/2010 10:27:03 PM Report AbusePerhaps the reason so many diabetics are struggling with high blood sugar is the recommendation for 45-60 g. Carb with each meal. If I ate like that my blood sugar would hover around 300 regardless of the medications I take. I try and keep my carbs at around 40 g per day, and I am on 3 medication and walk 3 miles a day. I still struggle with high blood sugar, my numbers are sometimes close to 200.
7/14/2010 12:13:11 PM Report Abuse