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Soy Marinated Chicken

Soy Marinated Chicken

31 Ratings
31 Ratings
Recipe Image
Soy Marinated Chicken on a plate
Makes: 4 Servings
Total Cost: $$$$

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

Ingredients

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

Directions

  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.

Notes

Learn more about:

Source:

Simple Healthy Recipes
Oklahoma Nutrition Information and Education
ONIE Project

Nutrition Information

Serving Size: 1 chicken breast, 1/4 of recipe
Nutrients Amount
Total Calories 164
Total Fat 3 g
Saturated Fat 1 g
Cholesterol 83 mg
Sodium 712 mg
Carbohydrates 6 g
Dietary Fiber 1 g
Total Sugars 4 g
Added Sugars included 0 g
Protein 27 g
Vitamin D 0 mcg
Calcium 27 mg
Iron 1 mg
Potassium 428 mg

N/A will display when nutrient data is unavailable

Please note: nutrient values are subject to change as data is updated

Nutrients Amount
Total Calories 164
Total Fat 3 g
Saturated Fat 1 g
Monounsaturated Fat 1 g
Polyunsaturated Fat 1 g
Linoleic Acid 0 g
α-Linolenic Acid 0 g
Omega 3 - EPA 3 mg
Omega 3 - DHA 5 mg
Cholesterol 83 mg
Carbohydrates 6 g
Dietary Fiber 1 g
Total Sugars 4 g
Added Sugars included 0 g
Protein 27 g
Minerals
Calcium 27 mg
Potassium 428 mg
Sodium 712 mg
Copper 64 mcg
Iron 1 mg
Magnesium 34 mg
Phosphorus 218 mg
Selenium 29 mcg
Zinc 1 mg
Vitamins
Vitamin A 12 mcg RAE
Vitamin B6 0.8 mg
Vitamin B12 0.2 mg
Vitamin C 24 mg
Vitamin D 0 mcg
Vitamin E 1 mg
Vitamin K 0 mcg
Folate 23 mcg DFE
Thiamin 0.1 mg
Riboflavin 0.2 mg
Niacin 9 mg
Choline 72 mg

Nutrients will display if the data is available

Please note: nutrient values are subject to change as data is updated

MyPlate Food Groups

Fruits 1/4 cups
Protein Foods 3 ounces

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MyPlate.gov is based on the Dietary Guidelines for Americans, 2020-2025