Ingredients
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½ cup reduced-sodium soy sauce
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1/4 cup sake or mirin
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2 tablespoons light brown sugar
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2 cloves garlic, minced
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1 tablespoon minced fresh ginger
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1-1 1/4 pounds boneless, skinless chicken breast (see Note)
Directions
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Whisk soy sauce, sake (or mirin), brown sugar, garlic and ginger in a bowl until the sugar is dissolved.
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Place chicken in a shallow dish or 1-gallon sealable plastic bag. Add the marinade and refrigerate for at least 1 hour or up to 12 hours. Remove from the marinade and pat dry.
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Preheat grill to medium-high or position a rack in upper third of oven and preheat broiler.
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To grill: Oil the grill rack (see Tip). Grill the chicken, turning once, until an instant-read thermometer inserted into the thickest part registers 165 degrees F, 4 to 8 minutes per side.
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To broil: Line a broiler pan (or baking sheet) with foil and coat with cooking spray. Place the chicken on the foil. Broil, watching carefully and turning at least once, until an instant-read thermometer inserted into the thickest part registers 165 degrees F, 10 to 15 minutes total.
Tips
Make Ahead Tip: Cover and refrigerate the marinade for up to 3 days; marinate the chicken for up to 12 hours.
Note: It's difficult to find an individual chicken breast small enough for one portion. Removing the thin strip of meat from the underside of a 5-ounce breast--the chicken tender--removes about 1 ounce of meat and yields a perfect 4-ounce portion. Wrap and freeze the tenders and when you have gathered enough, use them in a stir-fry or for oven-baked chicken fingers. If you can only find chicken breasts closer to 8- to 9-ounce each, you'll only need 2 breasts for 4 servings--cut each one in half before cooking.
Tip: Oiling a grill rack before you grill foods helps ensure that the food won't stick. Oil a folded paper towel, hold it with tongs and rub it over the rack. (Do not use cooking spray on a hot grill.) When grilling delicate foods like tofu and fish, it is helpful to coat the food with cooking spray.
People with celiac disease or gluten-sensitivity should use soy sauces that are labeled "gluten-free," as soy sauce may contain wheat or other gluten-containing sweeteners and flavors.
Nutrition Facts (per serving)
135 | Calories |
3g | Fat |
2g | Carbs |
23g | Protein |
Nutrition Facts | |
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Servings Per Recipe 4 | |
Calories 135 | |
% Daily Value * | |
Total Carbohydrate 2g | 1% |
Dietary Fiber 0g | 0% |
Total Sugars 1g | |
Added Sugars 1g | 2% |
Protein 23g | 46% |
Total Fat 3g | 3% |
Saturated Fat 1g | 4% |
Cholesterol 63mg | 21% |
Vitamin A 16IU | 0% |
Vitamin C 0mg | 0% |
Folate 3mcg | 1% |
Sodium 263mg | 11% |
Calcium 14mg | 1% |
Iron 1mg | 5% |
Magnesium 24mg | 6% |
Potassium 205mg | 4% |
Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.
* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)
(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.