Soy Marinated Chicken
夕食普通

Soy Marinated Chicken

A delicious and simple chicken dish. Enjoy with a fresh salad and brown rice, or a whole grain roll.

4 h 45 min4 人前

栄養成分(1食あたり)

1食あたりの値 · 1食分の量: 1 chicken breast, 1/4 of recipe

219

カロリー

38g

タンパク質

5g

炭水化物

4g

脂質

1g

食物繊維

3g

糖類

348mg

ナトリウム

飽和脂肪酸 1 g · コレステロール 119 mg

リングは1食分を2,000kcalの基準日に対する割合で表示します。Nutrolaアプリではあなた自身の目標に合わせて表示されます。

材料

  • chicken breasts, boneless & skinless

    4

  • orange

    1 large

  • soy sauce, low-sodium

    2 tablespoons

作り方

  1. 1

    Wash hands with soap and water.

  2. 2

    Slice the orange to make round slices and set aside.

  3. 3

    Place 4 chicken breasts in a 1-gallon sized plastic zipper bag.

  4. 4

    Add the liquid to the bag with the chicken.

  5. 5

    Zipper the bag closed and gently massage to mix the liquids and evenly cover the chicken inside the bag.

  6. 6

    Let the chicken marinate in the bag in the refrigerator for 4 or more hours.

  7. 7

    Preheat oven to 350 °F.

  8. 8

    Spray shallow oven-proof baking dish with non-stick spray large enough to place chicken in single layer in the baking dish.

  9. 9

    Remove the chicken from the bag, place in a single layer in the baking dish. Throw away the zipper bag from the chicken.

  10. 10

    Bake chicken uncovered for 20 minutes.

  11. 11

    Turn the chicken over, cover with orange slices that were set aside, and bake 15 more minutes (total of 35 minutes).

  12. 12

    Check with a food thermometer. Temperature should reach 165 °F.

  13. 13

    Serve chicken topped with an orange slice from the baking dish if desired.

出典: USDA MyPlate Kitchen · Simple Healthy Recipes Oklahoma Nutrition Information and Education ONIE Project

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