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Spicy Ginger Marinated Chicken

In this dinner recipe, low-sugar orange marmalade and reduced-sodium soy sauce team to make a sensational marinade for chicken.
MAKES: 4 servings
CARB GRAMS PER SERVING: 7
Rated :   by 2 people
Spicy 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
  • Diabetic Exchanges

  • Other Carb(d.e): 1
  • Very Lean Meat(d.e): 4
  • Fat(d.e): 1
  • 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.

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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