Skinned, boned chicken breast halves can be grilled in about 10 minutes. For a different method, follow the baking instructions, and prepare the rest of the meal while the chicken is in the oven.
2 TBSP Dijon mustard
1 TBSP brown sugar
1 TBSP honey
1 tsp minced ginger
Vegetable cooking spray
4 (4-ounce) skinned, boned chicken breast halves
Fresh parsley sprigs (optional)
Combine first four ingredients in a small bowl; stir well.
Coat grill rack with cooking spray; place on grill over medium –hot coals. Place chicken on rack, brushing half of glaze mixture over chicken. Cook 5 minutes; turn chicken, and brush with remaining glaze. Cook an additional 5 minutes or until chicken is done. Transfer chicken to a serving platter. Garnish with fresh parsley sprigs, if desired. Yield: 4 servings (about 160 calories per serving).
PROTEIN 26.2/ FAT 2.1/ CARBS 7.1
BAKING INSTRUCTIONS: Place chicken in an 11-x7x2-inch dish coated with cooking spray. Brush glaze mixture over chicken . Cover and bake at 375 degrees for 15 to 20 minutes or until chicken is done. Uncover and broil chicken 4 inches from heat 1 to 2 minutes or until golden.
Thaw frozen chicken breasts overnight in the refrigerator, or defrost in the microwave at LOW (10% power) 5 minutes. Store thawed chicken in the refrigerator until time to grill.
Courtesy Light and Easy Cooking Collection
Oxmoor House, Inc.