Mary’s Maple and Orange Glazed Chicken
Mary’s Maple and Orange Glazed Chicken is a delicious recipe that will add a pop of flavor to your dinner table. This delicious dish will impress your guests without requiring much effort in the kitchen. The juicy chicken is covered in a delicious glaze made from maple syrup and refreshing orange peel. Each bite offers a harmonious mix of sweet and spicy notes, guaranteeing an unforgettable culinary experience. Whether you’re hosting a formal gathering or just enjoying a casual meal, this recipe is the perfect choice to effortlessly elevate your dinner party.
Ingredients
- 4 boneless, skinless chicken breasts, about 500g total weight
- 3 tbsp maple syrup
- 1 tbsp whole grain mustard
- grated peel of 1 orange
- 1 tbsp soy sauce
Preparation steps
- Make several diagonal cuts across each chicken breast.
- Place the other ingredients in a wide, shallow bowl and stir until well combined.
- Add the chicken breasts and toss in the mixture until evenly coated.
- At this point you can cover the bowl with plastic wrap and refrigerate the chicken for 24 hours.
- If you prefer, you can cook the chicken immediately without cooling it.
- Preheat the grill or light the grill.
- Fry the chicken for 5-6 minutes on each side, turning once.
- Brush or spoon more marinade over the top as it cooks, until the chicken is browned and glossy.
- Serve the chicken on a bed of dressed lettuce leaves.
Nutritional Information
| kcal | fat | saturates | carbohydrates | Sugar | fiber | protein | Salt |
| 216 | 9g | 2g | 8g | 11g | 0g | 26g | 1g |
Equipment and tools
To make Mary’s Maple and Orange Glazed Chicken, you will need the following equipment and tools:
- baking pan
- Whisk or fork
- grater
- Measure tablespoons
- Tongs or fork for turning the chicken
Allergen information
Please note the following allergen information for Mary’s Maple and Orange Glazed Chicken:
- This recipe contains soy sauce.
- Make sure the ingredients you use are appropriate for any specific dietary restrictions or food allergies you or your guests may have.
Storage and leftovers
Here are some storage and leftover tips for Mary’s Maple and Orange Glazed Chicken:
- If you have leftovers, store them in an airtight container in the refrigerator.
- The glazed chicken can be stored in the refrigerator for up to 3 days.
- When reheating, cover with foil and warm in the oven until heated through.
- Alternatively, you can enjoy the leftovers cold in sandwiches or salads.
Recipe: Mary’s Maple and Orange Glazed Chicken
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Health Benefits of Mary’s Maple & Orange Glazed Chicken
In addition to its delicious taste, Mary’s Maple and Orange Glazed Chicken offers several health benefits. Let’s take a closer look at the ingredients and their nutritional benefits:
1. Boneless, skinless chicken breast
Chicken breast is a great source of lean protein, making it an excellent choice for anyone looking to build and repair muscle tissue. They also contain less fat compared to other chicken cuts, which can support weight management and heart health. In addition, chicken breast contains important nutrients such as vitamin B6 and phosphorus.
2. Maple syrup
Maple syrup, a natural sweetener derived from the sap of maple trees, is a healthier alternative to refined sugar. It contains various minerals such as manganese, zinc and calcium, which have positive effects on bone health and the proper functioning of the immune system. Although maple syrup should be consumed in moderation due to its sugar content, it offers slightly more nutrients and a lower glycemic index compared to regular cane sugar.
3. Whole grain mustard
Whole grain mustard adds flavor to the glaze while providing health benefits. It is made from non-finely ground mustard seeds that retain their fiber content. This type of mustard contains antioxidants and can aid digestion thanks to its high fiber content. It also contains important nutrients such as selenium and magnesium.
4. Orange peel
The grated peel of an orange not only adds a fresh citrus flavor to the dish, but also adds nutritional value to the dish. Oranges are known for their high vitamin C content, which plays an important role in supporting the immune system and collagen production. Additionally, oranges contain fiber and various antioxidants that contribute to overall health.
5. Soy sauce
Soy sauce, commonly used in Asian cuisine, adds a savory umami flavor to the glaze. While soy sauce should be consumed in moderation due to its high sodium content, soy sauce offers health benefits when used judiciously. It is a plant source of protein and can help lower cholesterol levels. Soy sauce also contains essential amino acids and minerals such as iron and potassium.
By incorporating Mary’s Maple and Orange Glazed Chicken into your diet, you can enjoy a delicious meal while reaping the nutritional benefits of healthy ingredients. Remember to consume it as part of a balanced diet for overall well-being.
