Spicy Ginger-Marinated Chicken

Name: Spicy Ginger-Marinated Chicken
Prep time: 15 min
Cook time: 5 min
Total time: 20 min
Cuisine: Asian
Ingredients: 1/4 cup low-sugar orange marmalade; 3 tbsp reduced-sodium soy sauce; 2 tbsp rice vinegar; 1 tbsp canola oil; 2 tsp grated fresh ginger; 1/8 to 1/4 tsp crushed red pepper; 4 small skinless, boneless chicken breast halves (1 to 1 1/4lbs total); Nonstick cooking spray

11 steps

Prep:15minCook:5min

Per Serving: 7 Carbs, 194 cal, 6g total fat (1g sat fat), 72mg chol, 537mg sodium, 7g carbs (0g fiber, 5g sugars), 25g pro Exchanges: 0.5 carb, 3.5 lean meat, 0.5 fat Marinate for 4 hours

Updated at: Thu, 17 Aug 2023 04:05:04 GMT

Nutrition balance score

Good

Glycemic Index

Low

Glycemic Load

Low

Nutrition per serving

Calories219.1 kcal (11%)

Total Fat8.1 g (12%)

Carbs8.3 g (3%)

Sugars5.7 g (6%)

Protein26.5 g (53%)

Sodium397 mg (20%)

Fiber0.1 g (0%)

% Daily Values based on a 2,000 calorie diet

Ingredients

4 servings

¼ cuplow-sugar orange marmalade

3 Tbspreduced-sodium soy sauce

2 Tbsprice vinegar

1 Tbspcanola oil

2 tspfresh ginger

grated

⅛ tspcrushed red pepper

4skinless boneless chicken breast halves

small

nonstick cooking spray

Instructions

For marinade:

Step 1

1. In a small bowl store together marmalade, soy sauce, vinegar, oil, ginger, and crushed red pepper.

Bowl

low-sugar orange marmalade¼ cup

reduced-sodium soy sauce3 Tbsp

canola oil1 Tbsp

fresh ginger2 tsp

crushed red pepper⅛ tsp

Step 2

2. Transfer 1/3 cup of the marinade to a small bowl; cover and chill until ready to serve.

Step 3

3. Set aside remaining marinade.

Chicken

Step 4

1. 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 1/2in thick. Remove plastic wrap.