1 pound skinless, boneless chicken breasts or 2 pounds chicken parts
¼ cups fat-free chicken broth*, or white wine
2 tablespoons lite soy sauce
2 tablespoons water
1 teaspoon hickory liquid smoke**
½ teaspoon ground ginger
*Sodium is figured for reduced sodium.
** Hickory liquid smoke can be found in the grocery store next to the barbecue sauce.
Skin chicken if parts are used. Mix the remaining ingredients. Add chicken and marinate in the refrigerator for 1-3 hours. Drain and discard marinade. Use one of the methods below for cooking.
Barbecue: when barbecue is hot, place chicken on grill. Cook about 4 minutes on each side or until chicken is no longer pink.
Broil: Preheat oven to broil. Place chicken on broiler pan that has been sprayed with nonstick cooking spray. Cook about 4 minutes on each side or until chicken is no longer pink.
Conventional Oven: Preheat oven to 350 degrees. Place chicken in a 9-inch by 13-inch baking pan that has been sprayed with nonstick cooking spray. Bake for 20-30 minutes or until chicken is no longer pink.
Makes 4 servings
Each Serving
Carb Servings
0
Exchanges
3 lean meat
Nutrient Analysis
Calories 127
Total Fat 1g
Saturated Fat 0g
Cholesterol 65mg
Sodium 231mg
Total Carbohydrate 0g
Dietary Fiber 0g
Sugars 0g
Protein 26g
