Nutritious Nibbles
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Lemon Ginger Chicken
Summer is grilling season! This simple recipe combines refreshing citrus, sweet ginger and cilantro. As mentioned in Bite this, marinating meat for at least 15 minutes prior to cooking reduces the production of heterocyclic amines (HCA) and polycyclic aromatic hydrocarbons (PAH), two carcinogenic compounds produced when meat is cooked at high temperatures.
Serve with brown rice and vegetables. Recent research notes that switching from white to brown rice helps reduce the incidence of diabetes. Enjoy!
Ingredients:
1 pound chicken breast, fat trimmed
1 Tbsp. low sodium soy sauce
2 Tbsp. canola, peanut or sesame oil
2 Tbsp. brown sugar
2 Tbsp. fresh lemon or lime juice
1/4 tsp. ground ginger
1 garlic clove (minced)
1/4 cup chopped cilantro
Directions:
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Place chicken breast in a large/sealable plastic bag.
In a small measuring cup, combine the liquid ingredients, add brown sugar and whisk together. Stir in the cilantro. Pour mixture into bag with chicken and seal. Shake the bag to coat the chicken. Allow to marinate for up to 6 hours before grilling chicken. Grill chicken for 7-10 minutes on each side until done. |
Makes 4 servings
Nutrition Information per each 3-oz serving: 271 calories, 11 grams fat (1.7 grams saturated fat), 35 grams protein, 5.6 grams carbohydrate, 96 mg cholesterol, 236 mg sodium
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Lemon Ginger Chicken
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