Maple-Glazed Chicken Breasts

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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 on a Saturday afternoon for a quick meal later in the day, just about the time you come in from raking the last of the winter leaves off the garden.

Maple-Glazed Chicken Breasts
photographer: Ken Burris
Nutritionist Tested & Approved
Ingredients
  • Total Time: 2 hours 20 minutes (includes 2 hours marinating time)

  • 2 tablespoons pure maple syrup

  • 1 tablespoon reduced-sodium soy sauce

  • 2 teaspoons lemon juice

  • 1 clove garlic, minced

  • 1 teaspoon minced fresh ginger

  • 1/4 teaspoon freshly ground pepper

  • 2 boneless, skinless chicken breasts, (about 8 ounces), trimmed and tenders removed (see Tip)

Directions
  1. 2 servings

  2. 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.

  3. 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.

  4. 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 Facts

Servings
2
Per serving
Calories
187
Carbohydrates
15g
Fat
1g
Saturated Fat
0g
Monounsaturated Fat
0g
Protein
27g
Cholesterol
66mg
Dietary Fiber
0g
Potassium
367mg
Sodium
271mg
Added Sugars
Exchanges
1 other carbohydrate
4 very lean meat
Carbohydrate Servings
1
Selenium (30% daily value).

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