Healthy Recipes: Asian Chicken with Honey and Ginger
Asian Chicken with Honey and Ginger
from the American Institute for Cancer Research
With spring here, enjoy the wonderful taste of baked chicken marinated in honey, soy sauce, sesame oil and ginger. This combination blends perfectly to bring out the full flavor of the chicken.
Produced in a natural factory, it’s no wonder that honey has been called nature’s perfect sweetener. Honey gives the dish a mouth-watering natural sweetness. As incredible as it seems, the bees in a colony must visit 2 million flowers and fly over 55,000 miles to make one pound of honey.
The soy sauce, sesame oil and ginger give the dish a decidedly Asian taste. The earthy quality of the soy sauce softens the sweetness of the honey. When buying soy sauce, opt for the naturally brewed, reduced-sodium variety. Also, when purchasing fresh ginger look for a plump root, free of blemishes and wrinkles. A small amount of sesame oil adds its unique nutty flavor.
This recipe is easy to prepare and marinating the chicken hours ahead allows it to absorb more flavor.
For a great meal simply pair Asian Chicken with Honey and Ginger with brown or wild rice. You also can serve baked winter squash and a green salad. Add some color to the salad with cherry tomatoes, perhaps some sliced cucumber and shredded carrots. Dress it with a light drizzle of olive oil and wine vinegar. This is an elegant and delicious dinner.
Asian Chicken with Honey and Ginger
- 2 Tbsp. honey
- 2 Tbsp. reduced-sodium soy sauce
- 1 tsp. sesame oil
- 4 cloves garlic, minced
- 1 green onion, chopped
- 2 tsp. fresh ginger root, peeled and grated
- 1½ lb. chicken breasts, with ribs, skinless
In small skillet over low heat combine honey, soy sauce, sesame oil, garlic, onion and ginger. Stir until honey melts, about 1 minute.
In medium baking pan, cover chicken with sauce until well coated. Arrange breast side down, ensuring parts don’t overlap. Tightly cover pan with aluminum foil. Marinate 2 hours (longer is better) in refrigerator.
Before cooking, remove pan from refrigerator and allow it to sit at room temperature for 15 minutes.
Preheat oven to 350 degrees.
Place covered baking pan in oven and bake 30 minutes.
Uncover pan and turn chicken over. Bake uncovered for an additional 30 minutes or until internal temperature is 165 degrees. Baste once with pan juices after 10-15 minutes.
Makes 4 servings.
Per serving: 178 calories, 2.5 g total fat (<1 g saturated fat), 11 g carbohydrate,
27 g protein, 0 g dietary fiber, 375 mg sodium.
The American Institute for Cancer Research (AICR) is the cancer charity that fosters research on the relationship of nutrition, physical activity and weight management to cancer risk, interprets the scientific literature and educates the public about the results. It has contributed more than $95 million for innovative research conducted at universities, hospitals and research centers across the country. AICR has published two landmark reports that interpret the accumulated research in the field, and is committed to a process of continuous review. AICR also provides a wide range of educational programs to help millions of Americans learn to make dietary changes for lower cancer risk. Its award-winning New American Plate program is presented in brochures, seminars and on its website, www.aicr.org. AICR is a member of the World Cancer Research Fund International.
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