This sweet and tart marinade is delicious, but it does need some time to impart the flavor, so prepare this on an evening when you’re not too rushed.
- 1/4 cup soy sauce
- 1/4 cup honey
- 3 tablespoons red wine vinegar
- 2 tablespoons finely chopped fresh parsley
- 2 teaspoons grated, peeled gingerroot or 1 teaspoon ground ginger
- 1/8 teaspoon pepper
- 1 medium garlic clove, minced
- 3 skinless chicken breasts with bone (about 12 ounces each), all visible fat discarded
- Cooking spray
- In a small nonmetallic bowl, whisk together the marinade ingredients. Pour 1/2 cup of the marinade into a large shallow dish. Add the chicken to the marinade in the dish, turning to coat. Cover and refrigerate for at least 2 hours, turning occasionally. Cover and refrigerate the marinade in the small bowl until needed.
- When the chicken has marinated, lightly spray a grill rack with cooking oil. Preheat the grill on high.
- Drain the chicken, discarding the marinade in the dish. Grill the chicken for 30 to 45 minutes, or until no longer pink in the center, brushing with the reserved marinade in the bowl and turning frequently. To protect against harmful bacteia, be sure to wash the basting brush between basting steps until the chicken surface turns white. (Washing the brush isn’t necessary after this point.) Cut each breast in half before serving.
Cook’s tip: To broil the chicken, follow the instructions above except preheat the broiler and lightly spray a broiler-safe baking sheet with cooking spray. Broil about 5 inches from the heat for 25 to 30 minutes, basting as directed.
- Calories 172
- Total fat: 3.5 g
- Saturated fat: 1 g
- Trans fat: 0 g
- Polyunsaturated fat: 0.5 g
- Monounsaturated fat: 1 g
- Cholesterol: 87 mg
- Sodium: 418 mg
- Carbohydrates: 4 g
- Fiber: 0g
- Sugars: 4 g
- Protein: 30 g
- 1/2 other carbohydrate
- 4 lean meat
– from the book, “Healthy Fats, Low-Cholesterol Cookbook,” from the American Heart Association.