
Soy Marinated Chicken
A delicious and simple chicken dish. Enjoy with a fresh salad and brown rice, or a whole grain roll.
营养成分(每份)
每份数值 · 每份分量: 1 chicken breast, 1/4 of recipe
219
卡路里
38g
蛋白质
5g
碳水
4g
脂肪
1g
膳食纤维
3g
糖
348mg
钠
饱和脂肪 1 g · 胆固醇 119 mg
圆环显示一份食物占2,000卡路里参考日的比例。在Nutrola应用中,它们会按照你自己的目标填充。
食材
chicken breasts, boneless & skinless
4
orange
1 large
soy sauce, low-sodium
2 tablespoons
步骤
- 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.
来源: USDA MyPlate Kitchen · Simple Healthy Recipes Oklahoma Nutrition Information and Education ONIE Project
Nutrola AI营养追踪应用的一部分 — 每个食谱都有经过验证的宏量营养素,一键记录。