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Photo:Julia Estrada
Julia Estrada
Active Time:20 minsAdditional Time:2 hrsTotal Time:2 hrs 20 minsServings:2Yield:2 servingsJump to Nutrition Facts
Active Time:20 minsAdditional Time:2 hrsTotal Time:2 hrs 20 minsServings:2Yield:2 servings
Active Time:20 mins
Active Time:
20 mins
Additional Time:2 hrs
Additional Time:
2 hrs
Total Time:2 hrs 20 mins
Total Time:
2 hrs 20 mins
Servings:2
Servings:
2
Yield:2 servings
Yield:
2 servings
Jump to Nutrition Facts
Jump to recipe
Nutrition Notes
Can I Replace the Pure Maple Syrup with Artificial Maple Syrup?
We do not recommend this. Artificial maple syrup is basically just corn syrup, high fructose corn syrup and artificial coloring and flavor. Pure maple syrup is all-natural and has nutritive value, including manganese, a trace mineral. Manganese acts as a co-enzyme, assisting enzymes that are involved in breaking down carbohydrates, proteins and cholesterol.
If I Use Chicken Thighs Instead of Chicken Breasts, Will This Still Be Healthy?
Both chicken breasts andchicken thighs can fit into a healthy, balanced diet. Just be aware that chicken thighs are higher in fat. A 4-ounce serving ofskinless chicken breasthas 3 grams of total fat and 0.7 grams of saturated fat, whereas the same portion size of askinless chicken thighhas 9 grams of total fat and 1.9 grams of saturated fat. Like the chicken breasts, be sure to cook the thighs to an internal temperature of 165°F in the thickest part of the meat.
Is This Recipe Gluten-Free?
Photographer: Julia Estrada
Tips from the Test Kitchen
Can I Use Chicken Cutlets Instead?
Absolutely! Cook the chicken cutlets in the grill pan until an instant-read thermometer inserted into the thickest part of the chicken registers 165°F, about 3 to 4 minutes per side.
I Don’t Have a Grill Pan. Can I Cook the Chicken in a Skillet?
Yes, you can. Heat 1/2 tablespoon of canola oil in a nonstick skillet over medium heat and cook the chicken following the directions below.
How to Serve Maple-Glazed Chicken Breasts
Serve maple-glazed chicken breasts overbrown riceor cauliflower rice and asimple green salad. Dice the chicken and add it to rice bowls,grain bowlsornoodle bowls. Make extra chicken formeal-preplunches or dinners throughout the week.
Cook Mode(Keep screen awake)Ingredients2tablespoonspure maple syrup1tablespoonreduced-sodium soy sauce2teaspoonslemon juice1clovegarlic, minced1teaspoonminced fresh ginger¼teaspoonfreshly ground pepper2 boneless, skinless chicken breasts, (about 8 ounces), trimmed and tenders removed (see Tip)
Cook Mode(Keep screen awake)
Ingredients
2tablespoonspure maple syrup
1tablespoonreduced-sodium soy sauce
2teaspoonslemon juice
1clovegarlic, minced
1teaspoonminced fresh ginger
¼teaspoonfreshly ground pepper
2 boneless, skinless chicken breasts, (about 8 ounces), trimmed and tenders removed (see Tip)
Directions
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.
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, about 6 to 8 minutes per side.
PHOTO:Julia EstradaPHOTO:Julia EstradaPHOTO:Photographer: Julia Estrada
Equipment
Grill pan, saucepan
Tip
Wrap and freeze the chicken tenders. When you have gathered enough, use them in a stir-fry—they are the perfect size.
Originally appeared: EatingWell Magazine, March/April 2007; updated April 2023
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Nutrition Facts(per serving)197Calories3gFat15gCarbs26gProtein
Nutrition Facts(per serving)
- Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)
(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.
