Soy Marinated Chicken
晚餐中等

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

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

348mg

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. 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.

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

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