Diabetic Cooking

Asian Chicken

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Ingredients

  • 3 pounds boneless skinless chicken breasts
  • 1/2 cup reduced-sodium soy sauce
  • 1/4 cup fresh lemon juice
  • 1 tablespoon honey
  • 2 teaspoons sesame oil
  • 1 teaspoon dry mustard
  • 1 teaspoon grated fresh ginger or 1/2 teaspoon powdered ginger
  • 1 teaspoon minced garlic
  • 1/4 teaspoon red pepper flakes

Directions

Place soy sauce, juice, honey, oil, mustard, ginger, garlic, and red pepper flakes in gallon-size resealable food storage bag. Add chicken. Seal bag. Turn to coat evenly. Place bag in pan. Chill in refrigerator 1 hour or overnight.

Preheat oven to 350°F. Line roasting pan with foil. Remove chicken from bag and place in pan. (Discard unused marinade.) Bake chicken breasts 30 minutes or until no longer pink in center.

Yield: 10 servings. Serving size: 1/10 of total recipe.

Nutrition Facts Per Serving:
Calories: 178 calories, Carbohydrates: 4 g, Protein: 32 g, Fat: 3 g, Saturated Fat: 1 g, Cholesterol: 78 mg, Sodium: 475 mg, Fiber: 1 g

Exchanges per serving: 4 Meat.


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