Spicy Ginger Marinated Chicken

By MelanieAnn

Ingredients

• 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

Preparation

Step 1

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.


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.


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