Start with a reduced-sugar marmalade for a simple, sweet-tasting glaze that’s delicious on both chicken and pork. To complete the meal, just add rice pilaf and grilled asparagus.
Prep Time: 5 minutes
Grilling Time: 12-15 minutes
Yield: 2 servings
2 boneless, skinless chicken breast halves
(8 to 12 ounces total)
Nonstick cooking spray
3 tablespoons reduced-sugar orange marmalade
1 teaspoon reduced-
sodium soy sauce
1½ teaspoons chopped green onion
1 small clove garlic, crushed (¼ teaspoon)
1⁄8 teaspoon crushed red pepper (optional)
- Preheat gas grill to medium for direct grilling. Rinse chicken and pat dry with paper towels; set aside.
- For glaze, stir together glaze ingredients in small bowl.
- Lightly coat chicken with nonstick spray. Grill chicken, uncovered, for 6 minutes. Turn chicken over; spoon and spread glaze on top. Grill for 6 to 9 minutes more or until chicken is tender and no longer pink.
Per Serving (1 piece):
calories: 170; 30 calories from fat
total fat: 3.5 g; 1 g saturated fat, 0 g trans fat
cholesterol: 80 mg;
sodium: 105 mg
total carbohydrates: 3 g;
fiber: 0 g;
sugars: 3 g
protein: 29 g;
vitamins: vitamin A (0% DV), vitamin C (0% DV);
minerals: calcium (2% DV), iron (6% DV)
exchanges: 4 very lean meat