Friday, January 25, 2013

Healthy Eats Friday- Maple Soy Chicken

Happy Friday and Happy Healthy Eats.  
I took a double take when I found this recipe in Cooking Light.  Just by the name Maple Soy Chicken...I thought 'there's no way this is healthy'.  I made it last night and it was awesome.  I had chicken thighs but think this would be good on any bone-in chicken.  For the lowest fat recipe, remove the skin.  I made it with skin on then removed it before eating.

If you're looking for the nutritional information, the 'pin' below will link you to it.  

Hope you enjoy this savory chicken 'pin'.

Pinterest Inspiration:

Maple-Soy Chicken Thighs Recipe

My Results:
1/2 cup maple syrup
1/4 cup orange juice
2 tablespoons low-sodium soy sauce
1 tablespoon grated peeled fresh ginger
1 teaspoon dark sesame oil
1/2 teaspoon crushed red pepper
2 garlic cloves, minced
8 bone-in chicken thighs, skinned
1/2 teaspoon salt

1. Combine first 7 ingredients in a small bowl, stirring with a whisk.

2. Place chicken and maple mixture in a large zip-top plastic bag.

3. Seal and marinate in refrigerator 1 hour or more.

4. Preheat oven to 375°.

5. Remove chicken from bag, reserving marinade.

6. Place marinade in a small saucepan over medium-high heat; bring to a boil.

7. Cook until marinade reduces to 1/4 cup (about 5 minutes).

8. Arrange chicken in a single layer on a foil-lined baking sheet.

9. Baste with 2 tablespoons maple mixture; sprinkle evenly with salt.

10. Bake chicken at 375° for 20 minutes.

11. Turn chicken over; baste with remaining 2 tablespoons maple mixture.

12. Bake 15 minutes or until chicken is done.

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