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Montego Bay Chicken
Nb persons: 4
Yield:
Preparation time:
Total time:
Source:
| You don't need high-fat ingredients to make this grilled chicken taste good. The marinade both flavors and tenderizes the meat. Prep: 5 min. + marinating Grill: 15 min. Yield: 4 Servings | |
| 1/4 cup | reduced-sodium soy sauce |
| 1/4 cup | orange juice |
| 2 tablespoons | brown sugar |
| 2 | garlic cloves, minced |
| 1 teaspoon | hot pepper sauce |
| 1 teaspoon | rum extract |
| 1 teaspoon | minced fresh gingerroot |
| 4 | boneless skinless chicken breast halves, (4 ounces each) |
Directions
In a large resealable plastic bag, combine the soy sauce, juice, sugar, garlic, hot pepper sauce, extract and ginger; add chicken. Seal bag and turn to coat; refrigerate for at least 2 hours.
Drain and discard marinade. Moisten a paper towel with cooking oil; using long-handled tongs, lightly coat the grill rack. Grill chicken, uncovered, over medium heat or broil 4 in. from the heat for 5-8 minutes on each side or until a thermometer reads 170°. Yield: 4 servings.
Nutritional Analysis:
One serving equals 138 calories, 1 g fat (1 g saturated fat), 66 mg cholesterol, 379 mg sodium, 3 g carbohydrate, trace fiber, 27 g protein. Diabetic Exchanges: 3 lean meat.
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