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Cook Time:10 minsAdditional Time:1 hr 20 minsTotal Time:1 hr 30 minsServings:4Yield:4 servingsJump to Nutrition Facts
Cook Time:10 minsAdditional Time:1 hr 20 minsTotal Time:1 hr 30 minsServings:4Yield:4 servings
Cook Time:10 mins
Cook Time:
10 mins
Additional Time:1 hr 20 mins
Additional Time:
1 hr 20 mins
Total Time:1 hr 30 mins
Total Time:
1 hr 30 mins
Servings:4
Servings:
4
Yield:4 servings
Yield:
4 servings
Jump to Nutrition Facts
Cook Mode(Keep screen awake)Ingredients½cupreduced-sodium soy sauce1/4 cup sake or mirin2tablespoonslight brown sugar2clovesgarlic, minced1tablespoonminced fresh ginger1-1 1/4 pounds boneless, skinless chicken breast (see Note)
Cook Mode(Keep screen awake)
Ingredients
½cupreduced-sodium soy sauce
1/4 cup sake or mirin
2tablespoonslight brown sugar
2clovesgarlic, minced
1tablespoonminced fresh ginger
1-1 1/4 pounds boneless, skinless chicken breast (see Note)
DirectionsWhisk soy sauce, sake (or mirin), brown sugar, garlic and ginger in a bowl until the sugar is dissolved.Place chicken in a shallow dish or 1-gallon sealable plastic bag. Add the marinade and refrigerate for at least 1 hour or up to 12 hours. Remove from the marinade and pat dry.Preheat grill to medium-high or position a rack in upper third of oven and preheat broiler.To grill: Oil the grill rack (see Tip). Grill the chicken, turning once, until an instant-read thermometer inserted into the thickest part registers 165 degrees F, 4 to 8 minutes per side.To broil: Line a broiler pan (or baking sheet) with foil and coat with cooking spray. Place the chicken on the foil. Broil, watching carefully and turning at least once, until an instant-read thermometer inserted into the thickest part registers 165 degrees F, 10 to 15 minutes total.TipsMake Ahead Tip: Cover and refrigerate the marinade for up to 3 days; marinate the chicken for up to 12 hours.Note: It’s difficult to find an individual chicken breast small enough for one portion. Removing the thin strip of meat from the underside of a 5-ounce breast–the chicken tender–removes about 1 ounce of meat and yields a perfect 4-ounce portion. Wrap and freeze the tenders and when you have gathered enough, use them in a stir-fry or for oven-baked chicken fingers. If you can only find chicken breasts closer to 8- to 9-ounce each, you’ll only need 2 breasts for 4 servings–cut each one in half before cooking.Tip: Oiling a grill rack before you grill foods helps ensure that the food won’t stick. Oil a folded paper towel, hold it with tongs and rub it over the rack. (Do not use cooking spray on a hot grill.) When grilling delicate foods like tofu and fish, it is helpful to coat the food with cooking spray.People with celiac disease or gluten-sensitivity should use soy sauces that are labeled “gluten-free,” as soy sauce may contain wheat or other gluten-containing sweeteners and flavors.Originally appeared: EatingWell Magazine, July/August 2011
Directions
Whisk soy sauce, sake (or mirin), brown sugar, garlic and ginger in a bowl until the sugar is dissolved.Place chicken in a shallow dish or 1-gallon sealable plastic bag. Add the marinade and refrigerate for at least 1 hour or up to 12 hours. Remove from the marinade and pat dry.Preheat grill to medium-high or position a rack in upper third of oven and preheat broiler.To grill: Oil the grill rack (see Tip). Grill the chicken, turning once, until an instant-read thermometer inserted into the thickest part registers 165 degrees F, 4 to 8 minutes per side.To broil: Line a broiler pan (or baking sheet) with foil and coat with cooking spray. Place the chicken on the foil. Broil, watching carefully and turning at least once, until an instant-read thermometer inserted into the thickest part registers 165 degrees F, 10 to 15 minutes total.TipsMake Ahead Tip: Cover and refrigerate the marinade for up to 3 days; marinate the chicken for up to 12 hours.Note: It’s difficult to find an individual chicken breast small enough for one portion. Removing the thin strip of meat from the underside of a 5-ounce breast–the chicken tender–removes about 1 ounce of meat and yields a perfect 4-ounce portion. Wrap and freeze the tenders and when you have gathered enough, use them in a stir-fry or for oven-baked chicken fingers. If you can only find chicken breasts closer to 8- to 9-ounce each, you’ll only need 2 breasts for 4 servings–cut each one in half before cooking.Tip: Oiling a grill rack before you grill foods helps ensure that the food won’t stick. Oil a folded paper towel, hold it with tongs and rub it over the rack. (Do not use cooking spray on a hot grill.) When grilling delicate foods like tofu and fish, it is helpful to coat the food with cooking spray.People with celiac disease or gluten-sensitivity should use soy sauces that are labeled “gluten-free,” as soy sauce may contain wheat or other gluten-containing sweeteners and flavors.
Whisk soy sauce, sake (or mirin), brown sugar, garlic and ginger in a bowl until the sugar is dissolved.
Place chicken in a shallow dish or 1-gallon sealable plastic bag. Add the marinade and refrigerate for at least 1 hour or up to 12 hours. Remove from the marinade and pat dry.
Preheat grill to medium-high or position a rack in upper third of oven and preheat broiler.
To grill: Oil the grill rack (see Tip). Grill the chicken, turning once, until an instant-read thermometer inserted into the thickest part registers 165 degrees F, 4 to 8 minutes per side.
To broil: Line a broiler pan (or baking sheet) with foil and coat with cooking spray. Place the chicken on the foil. Broil, watching carefully and turning at least once, until an instant-read thermometer inserted into the thickest part registers 165 degrees F, 10 to 15 minutes total.
Tips
Make Ahead Tip: Cover and refrigerate the marinade for up to 3 days; marinate the chicken for up to 12 hours.
Note: It’s difficult to find an individual chicken breast small enough for one portion. Removing the thin strip of meat from the underside of a 5-ounce breast–the chicken tender–removes about 1 ounce of meat and yields a perfect 4-ounce portion. Wrap and freeze the tenders and when you have gathered enough, use them in a stir-fry or for oven-baked chicken fingers. If you can only find chicken breasts closer to 8- to 9-ounce each, you’ll only need 2 breasts for 4 servings–cut each one in half before cooking.
Tip: Oiling a grill rack before you grill foods helps ensure that the food won’t stick. Oil a folded paper towel, hold it with tongs and rub it over the rack. (Do not use cooking spray on a hot grill.) When grilling delicate foods like tofu and fish, it is helpful to coat the food with cooking spray.
People with celiac disease or gluten-sensitivity should use soy sauces that are labeled “gluten-free,” as soy sauce may contain wheat or other gluten-containing sweeteners and flavors.
Originally appeared: EatingWell Magazine, July/August 2011
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Nutrition Facts(per serving)135Calories3gFat2gCarbs23gProtein
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.
