Maple-Orange Chicken

Use real maple syrup, not pancake syrup, in the pan sauce. Serve over rice.


4 servings (serving size: 1 breast half and about 1 tablespoon sauce)

Recipe from

Cooking Light

Nutritional Information

Calories 233
Caloriesfromfat 8 %
Fat 2.1 g
Satfat 0.6 g
Monofat 0.5 g
Polyfat 0.5 g
Protein 39.8 g
Carbohydrate 11.3 g
Fiber 0.1 g
Cholesterol 99 mg
Iron 1.5 mg
Sodium 415 mg
Calcium 31 mg


Cooking spray
4 (6-ounce) skinless, boneless chicken breast halves
3 tablespoons water
3 tablespoons maple syrup
2 tablespoons low-sodium soy sauce
2 tablespoons cider vinegar
1 1/2 teaspoons grated orange rind


Heat a large nonstick skillet over medium heat. Coat the pan with cooking spray. Add chicken to pan, and cook 6 minutes on each side or until done.

Combine water and remaining ingredients. Add to pan; cook 1 minute, turning chicken to coat.

Nancy Hughes,

Cooking Light

June 2004
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