 鲜花( 0)  鸡蛋( 0)
|
Category: Poultry% ~! U4 o. m6 E) g# Y* f
Servings: 4' z S/ |- t) r* K% _: Q" f9 n
+ Y# S3 Y+ b7 A- f! `
• 1/4 cup (50 mL) Soy sauce # k. E5 Q$ P; m% K
• 2 tbsp (25 mL) Liquid honey
2 r4 j& U! n9 u( x4 T9 l: j• 1 tsp (5 mL) Ground ginger
, u6 T" ?6 n3 X- z7 c# W+ b• 1 Clove garlic, minced/ w _! e; h; D- f/ e d# p
• Pinch pepper
. [2 V. X, R: b* }2 [• 4 Boneless skinless chicken breasts
( j2 P/ Y& i+ L2 h• 4 Pineapple slices
# |1 y8 L' z% L' A2 Q4 b+ U: h }9 _+ V& |) b5 v$ ]7 l! T
3 `5 N/ ]6 q4 @' i1 h
7 v% i1 \; v9 W3 w1 H7 Q% F5 O
Preparation
( D& r; L1 L8 E, w) v
$ W/ ?+ e' U3 ?9 ]6 rIn bowl, whisk together soy sauce, honey, ginger, garlic and pepper; add chicken and let marinate for 15 minutes.
4 J Z( J& `' G
' ~7 t; x0 @+ h e# F8 [! P' TReserving marinade, arrange chicken and pineapple in single layer on foil-lined baking sheet. Brush with marinade; broil for about 4 minutes per side or until chicken is golden and no longer pink inside. Serve topped with pineapple.
2 a( a" p- q7 x1 F( [# N
. t8 L0 l3 o% c0 |, Q% @% g; zTips
' p3 s# i' \4 u" V7 y* t7 ]5 q* q
For large chicken breasts, flatten slightly with meat pounder to ensure even cooking.
$ |% U$ A! Y. @, Z9 ?1 aNutritional value
. \4 w' x/ _( ? ]0 s0 k, ~, k3 p
Per serving: about 215 cal, 33 g pro, 2 g total fat (1 g sat. fat), 15 g carb, trace fibre, 84 mg chol, 1,104 mg sodium. % RDI: 1% calcium, 8% iron, 1% vit A, 3% vit C, 4% folate. |
|