This is a great way to turn boring old skinless chicken breasts into a flavorful treat. One word of caution, however: the sodium content of this recipe is high, although bear in mind that most of the marinade is discarded rather than absorbed.
Prep Time: 6 hours
Cook Time: 14 minutes
Total Time: 6 hours, 14 minutes
Ingredients:
- 1/4 cup tomato ketchup or tomato sauce
- 1/2 cup low-sodium soy sauce (Tamari if you have a wheat allergy)
- 2 garlic cloves, crushed
- 1 tbsp olive oil
- 1/4 cup finely chopped scallions
- 4 5-6 ounce skinless, boneless chicken breasts
Preparation:
Combine ketchup, soy sauce, garlic, oil and scallions in a small bowl. Place chicken breasts in a gallon-size resealable plastic bag. Pour marinade over chicken. Press out excess air and seal. Refrigerate for 4-6 hours.
Preheat broiler or grill. Remove chicken from marinade, and discard marinade. Broil or grill chicken for 6-7 minutes each side, until the internal temperature reaches 165 degrees.
Serves 4
Per Serving: Calories 214, Calories from Fat 46, Total Fat 5.3g (sat 1g), Cholesterol 82mg, Sodium 1333mg, Carbohydrate 7.5g, Fiber 0.7g, Protein 34.6g
