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ShareSpicy Ginger Marinated Chicken
Nutrition Facts Per Serving:
- Servings Per Recipe: 4
- Calories: 191
- Protein(gm): 27
- Carbohydrate(gm): 7
- Fat, total(gm): 5
- Cholesterol(mg): 66
- Saturated fat(gm): 1
- Monosaturated fat(gm): 2
- Polyunsaturated fat(gm): 1
- Sugar, total(gm): 5
- Vitamin A(IU): 97
- Vitamin C(mg): 2
- Thiamin(mg): 0
- Riboflavin(mg): 0
- Niacin(mg): 10
- Pyridoxine (Vit. B6)(mg): 1
- Folate(µg): 4
- Cobalamin (Vit. B12)(µg): 0
- Sodium(mg): 491
- Potassium(mg): 237
- Calcium(DV %): 20
- Iron(DV %): 1
- Other Carb(d.e): 1
- Very Lean Meat(d.e): 4
- Fat(d.e): 1
Diabetic Exchanges
- 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 - 1/4 teaspoon crushed red pepper
- 4 skinless, boneless chicken breast halves (1 to 1-1/4 pounds total)
- Nonstick cooking spray
For marinade: 1. 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 degrees 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.
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*
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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