Soy Marinated Chicken
A delicious and simple chicken dish. Enjoy with a fresh salad and brown rice, or a whole grain roll.
영양 정보 (1인분 기준)
1인분 기준 · 1회 제공량: 1 chicken breast, 1/4 of recipe
219
칼로리
38g
단백질
5g
탄수화물
4g
지방
1g
식이섬유
3g
당류
348mg
나트륨
포화지방 1 g · 콜레스테롤 119 mg
링은 1회 제공량을 2,000kcal 기준일 대비 비율로 보여줍니다. Nutrola 앱에서는 나만의 목표에 맞춰 채워집니다.
재료
chicken breasts, boneless & skinless
4
orange
1 large
soy sauce, low-sodium
2 tablespoons
조리법
- 1
Wash hands with soap and water.
- 2
Slice the orange to make round slices and set aside.
- 3
Place 4 chicken breasts in a 1-gallon sized plastic zipper bag.
- 4
Add the liquid to the bag with the chicken.
- 5
Zipper the bag closed and gently massage to mix the liquids and evenly cover the chicken inside the bag.
- 6
Let the chicken marinate in the bag in the refrigerator for 4 or more hours.
- 7
Preheat oven to 350 °F.
- 8
Spray shallow oven-proof baking dish with non-stick spray large enough to place chicken in single layer in the baking dish.
- 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
Bake chicken uncovered for 20 minutes.
- 11
Turn the chicken over, cover with orange slices that were set aside, and bake 15 more minutes (total of 35 minutes).
- 12
Check with a food thermometer. Temperature should reach 165 °F.
- 13
Serve chicken topped with an orange slice from the baking dish if desired.
출처: USDA MyPlate Kitchen · Simple Healthy Recipes Oklahoma Nutrition Information and Education ONIE Project
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