Maple whiskey chicken skewers

Maple whiskey chicken skewers

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Jazz up your grilled chicken with maple and whiskey flavors. When the whiskey is cooked on the grill, most of the calories and alcohol dissipate, and all you’re left with is a tasty—and relatively healthy—snack.

Nutrition (per serving)

Calories: 180; Total Fat: 2 grams; Protein: 27 grams; Carbohydrates: 20 grams; Sugars: 17 grams;  Sodium: 880 milligrams 

Recipe courtesy Susan Watson, R.D. from A Little Nutrition.

4

Ingredients 

3 large chicken breasts (7-8 oz each)

1/4 cup Braggs all-purpose liquid soy (or low sodium soy sauce)

1/4 cup whiskey, 40% alcohol

1/2 cup maple syrup

2 cloves garlic, raw

1/2 cup chopped onion

1 Tbsp dried basil leaves

1 tsp ground black pepper

How to make it 

Cut chicken breasts into cubes and place in a re-sealable plastic bag. Combine marinade ingredients and pour over chicken. Close the bag and refrigerate up to 24 hours or for a minimum of 3 hours.

Strain marinade into a saucepan; bring to a boil. Cover saucepan and continue boiling marinade for 7 minutes. Remove from heat and set aside.

If using bamboo skewers, soak in water for 30 minutes. 

Preheat oven broiler or barbecue. 

Thread marinated chicken onto skewers. Broil or grill the chicken for 7 to 10 minutes per side, basting frequently with reserved marinade, until chicken is no longer pink inside. 

Serve with white or wild rice and grilled vegetables.

High-protein recipes

Cook Time: 

30

Prep Time: 

5

Fitness

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August 4, 2017 at 02:58PM