Tuesday, September 29, 2009

Sweet and Spicy Grilled Chicken Breast

The balance and contrast of sweet and spicy make this dish above average and will leave your family clamoring for more. Quick and simple to prepare it is a perfect weeknight dinner or fire up the barbecue on the weekend to grill it. Try using the same ingredients and switch the chicken with turkey breast or nice lean duck breasts. Serve this with the carbohydrate and vegetable of your choice to make a complete meal.
Sweet and Spicy Grilled Chicken Breast
4 - 4 ounce boneless skinless chicken breasts
1/2 cup sugar free maple syrup (Vermont brand is very good)
2 Tbsp. chili powder
2 large scallions, sliced
black pepper to taste
canola oil spray
Combine the maple syrup and chili powder in a small bowl and blend well to combine. Season the chicken breasts with black pepper. Brush the chicken on one side with the maple blend. Preheat a grill pan on medium high to high heat for about 5 minutes or until very hot. Spray the surface with canola oil. Place the chicken breasts on the grill pan with the maple side down. Cook for about 3 minutes and turn the chicken breasts to make nice grill marks and continue to cook for an additional 3 minutes. Brush the top of the chicken with the maple blend and turn the chicken to the second side. Cook for 3 minutes and turn the chicken for nice grill marks. Finish cooking for the last 3 minutes or until the juices run clear. Remove from the grill pan and garnish with the sliced scallions. Please note, if you do not have a grill pan this can be prepared using your broiler.
Nutrition Facts
Yields 4 Servings
Amount Per Serving
Calories 160.8
Total Fat 2.2 g
Saturated Fat 0.6 g
Polyunsaturated Fat 0.3 g
Monounsaturated Fat 0.1 g
Cholesterol 90.0 mg
Sodium 159.9 mg
Potassium 106.4 mg
Total Carbohydrate 5.0 g
Dietary Fiber 1.6 g
Sugars 0.6 g
Protein 32.7 g
Each serving = 3 protein exchanges

No comments:

Post a Comment