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Soy Marinated Chicken

Soy Marinated Chicken

30 Ratings
30 Ratings
Recipe Image
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. Slice the orange to make round slices and set aside
  2. Place 4 chicken breasts in a 1-gallon size plastic zipper bag.
  3. Add the liquid to the bag with the chicken.
  4. Zipper the bag closed and gently massage to mix the liquids and evenly cover the chicken inside the bag.
  5. Let the chicken marinate in the bag in the refrigerator for 4 or more hours.
  6. Preheat oven to 350°F.
  7. Spray shallow oven-proof baking dish with non-stick spray large enough to place chicken in single layer in the baking dish.
  8. Remove the chicken from the bag, place in a single layer in the baking dish. Throw away the zipper bag from the chicken.
  9.  Bake chicken uncovered for 20 minutes.
  10. Turn the chicken over, cover with orange slices that were set aside, and bake 15 more minutes (total of 35 minutes).
  11. Check with a food thermometer. Temperature should reach 165°F.
  12.  Serve chicken topped with an orange slice from the baking dish if desired.

 

 

Notes

Learn more about:

Source:

ONIE Project - Oklahoma Nutrition Information and Education. Simple Healthy Recipes.

Nutrition Information

Serving Size: 1 chicken breast, 1/4 of recipe
Nutrients Amount
Total Calories 190
Total Fat 4 g
Saturated Fat 1 g
Cholesterol 84 mg
Sodium 361 mg
Carbohydrates 6 g
Dietary Fiber 1 g
Total Sugars 4 g
Added Sugars included 0 g
Protein 32 g
Vitamin D 0 mcg
Calcium 36 mg
Iron 1 mg
Potassium 366 mg
N/A - data is not available
Nutrients Amount
Total Calories 190
Total Fat 4 g
Saturated Fat 1 g
Monounsaturated Fat 1 g
Polyunsaturated Fat 1 g
Linoleic Acid 1 g
α-Linolenic Acid 0 g
Omega 3 - EPA 10 mg
Omega 3 - DHA 20 mg
Cholesterol 84 mg
Carbohydrates 6 g
Dietary Fiber 1 g
Total Sugars 4 g
Added Sugars included 0 g
Protein 32 g
Minerals
Calcium 36 mg
Potassium 366 mg
Sodium 361 mg
Copper 73 mcg
Iron 1 mg
Magnesium 39 mg
Phosphorus 246 mg
Selenium 28 mcg
Zinc 1 mg
Vitamins
Vitamin A 11 mcg RAE
Vitamin B6 0.6 mg
Vitamin B12 0.3 mcg
Vitamin C 24 mg
Vitamin D 0 mcg
Vitamin E 0 mg
Vitamin K 0 mcg
Folate 21 mcg DFE
Thiamin 0.1 mg
Riboflavin 0.2 mg
Niacin 14 mg
Choline 91 mg
Note: only nutrients that are available will show on this display

MyPlate Food Groups

Fruits 1/4 cups
Protein Foods 3 1/2 ounces

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