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Savory Chicken Breasts Recipe

Looking for an easy Savory Chicken Breasts recipe? Learn how to make Savory Chicken Breasts using healthy ingredients.


Submitted by b_there

Makes 4 servings



Low fat chicken breast recipe 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 http://lowfatcooking.about.com/od/poultrydishes/r/savorychicken.htm

Recipe Ingredients for Savory Chicken Breasts

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
20 ounce skinless, boneless chicken breasts

Recipe Directions for Savory Chicken Breasts

  1. 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.

  2. 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.

  3. Serves 4

  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

Categories

Main Dish

Nutrition Facts
Serving Size 197.9g
Amount Per Serving
Calories
198
Calories from Fat
59
% Daily Value*
Total Fat
6.6g
10%
Saturated Fat
1.1g
6%
Trans Fat
0.0g
Cholesterol
82mg
27%
Sodium
2156mg
90%
Potassium
81mg
2%
Total Carbohydrates
6.7g
2%
Dietary Fiber
0.2g
1%
Sugars
5.6g
Protein
31.6g
Vitamin A 4% Vitamin C 6%
Calcium 1% Iron 1%
* Based on a 2000 calorie diet

Nutritional details are an estimate and should only be used as a guide for approximation.
Legend

Fat
Protein
Carbs
Alcohol
Other

Calorie Breakdown
Nutrition Breakdown
Daily Values
Daily Values

Health Information

Nutrition Grade
96% confidence
D+
    Bad points
  • High in cholesterol
  • Very high in sodium
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