Change text size Rate & Comment

Spicy Ginger Marinated Chicken

Low-sugar orange marmalade and reduced-sodium soy sauce team up in this sensational marinade for chicken. Pounding the chicken breast halves into flat pieces allows the marinade to soak in evenly and the chicken to cook quickly so it doesn't dry out.

SERVINGS: 4 servings

CARB GRAMS PER SERVING: 7

Rated : Not yet rated

Nutrition Facts Per Serving:

Servings: 4 servings
Calories 191
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
Fiber (g) 0
Protein (g) 27
Vitamin A (DV%) 0
Vitamin C (DV%) 3
Calcium (DV%) 2
Iron (DV%) 5

Diabetic Exchanges

Other Carbohydrates (d.e.) .5
Very Lean Meat (d.e.) 4
Fat (d.e.) .5

1/4	cup low-sugar orange marmalade
3	tablespoons reduced-sodium soy sauce
2	tablespoons rice vinegar
1	tablespoon canola oil
2	teaspoons grated fresh ginger or 1/2 teaspoon ground ginger
1/8	to 1/4 teaspoon crushed 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.