Grilled Chicken with Asian Ginger Sauce
Serves: 4
Serving size: 3 oz. cooked chicken and 1 T. sauce
1 T. sugar
1 T. light soy sauce
2 T. cider vinegar
1 T. canola oil
1 to 2 t. grated ginger
4 4-oz boneless skinless chicken breasts, rinsed and patted dry
1 t. coarsely ground black pepper
Whisk together the sugar, soy sauce, vinegar, oil, and ginger in a small bowl.
Reserve 2 T. of the mixture in a separate small bowl. Sprinkle both sides of
the chicken with the black pepper, pressing down lightly with your fingertips to
adhere. Lightly coat a grill pan or nonstickk skillet with cooking spray and
place over medium high heat. Using the 2 T. of reserved sauce, brush 1 T. on
the chicken and cook for 5 to 6 minutes. Turn, brush with the remaining T. and
cook an additional 5 to 6 minutes or until no longer pink in the center. Place
on serving platter and spoon remaining sauce evenly over all.
Exchanges/Choices
4 Lean meat
Calories: 180
Calories from Fat: 55
Total fat: 6g
Saturated Fat: 1g
Cholesterol: 65mg
Sodium: 345mg
Total Carbohydrate: 4g
Sugars: 4g
Protein: 25g
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