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Soy Marinated Chicken

A delicious and simple chicken dish. Enjoy with a fresh salad and brown rice, or a whole grain roll.

  • 4 Servings
  • $3.00 - $5.99

Ingredients

  • 4 chicken breasts, boneless & skinless
  • 1 large orange
  • 2 tablespoons soy sauce, low-sodium

Steps

1

Wash hands with soap and water.

2

Slice the orange to make round slices and set aside.

3

Place 4 chicken breasts in a 1-gallon sized plastic zipper bag.

4

Add the liquid to the bag with the chicken.

5

Zipper the bag closed and gently massage to mix the liquids and evenly cover the chicken inside the bag.

6

Let the chicken marinate in the bag in the refrigerator for 4 or more hours.

7

Preheat oven to 350 °F.

8

Spray shallow oven-proof baking dish with non-stick spray large enough to place chicken in single layer in the baking dish.

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

Bake chicken uncovered for 20 minutes.

11

Turn the chicken over, cover with orange slices that were set aside, and bake 15 more minutes (total of 35 minutes).

12

Check with a food thermometer. Temperature should reach 165 °F.

13

Serve chicken topped with an orange slice from the baking dish if desired.

Ingredients

Serving Size: 1 chicken breast, 1/4 of recipe

NutrientsAmount
Total Calories164
Total Fat3 g
Saturated Fat1 g
Monounsaturated Fat1 g
Polyunsaturated Fat1 g
Linoleic Acid0 g
α-Linolenic Acid0 g
Omega 3 - EPA3 mg
Omega 3 - DHA5 mg
Cholesterol83 mg
Carbohydrates6 g
Dietary Fiber1 g
Total Sugars4 g
Added Sugars included0 g
Protein27 g
Minerals
Calcium27 mg
Potassium428 mg
Sodium712 mg
Copper64 mcg
Iron1 mg
Magnesium34 mg
Phosphorus218 mg
Selenium29 mcg
Zinc1 mg
Vitamins
Vitamin A12 mcg RAE
Vitamin B60.8 mg
Vitamin B120.2 mg
Vitamin C24 mg
Vitamin D0 mcg
Vitamin E1 mg
Vitamin K0 mcg
Folate23 mcg DFE
Thiamin0.1 mg
Riboflavin0.2 mg
Niacin9 mg
Choline72 mg

Source:

  • Simple Healthy Recipes
  • Oklahoma Nutrition Information and Education
  • ONIE Project