Maple-Glazed Chicken Breasts

4.8

(5)

3 Reviews

Here's an easy main dish that's sure to set you on your own quest for the best maple syrup. Start the chicken breasts marinating on a Saturday afternoon for a quick meal later in the day.

Bruce Weinstein & Mark Scarbrough

Updated on April 19, 2024

Tested by

EatingWell Test Kitchen

Reviewed by Dietitian

Emily Lachtrupp, M.S., RD

Nutrition Notes

Can I Replace the Pure Maple Syrup with Artificial Maple Syrup?

We do not recommend this. Artificial maple syrup is basically just corn syrup, high fructose corn syrup, and artificial coloring and flavor. Pure maple syrup is all-natural and has nutritive value, including manganese, a trace mineral. Manganese acts as a co-enzyme, assisting enzymes that are involved in breaking down carbohydrates, proteins and cholesterol.

If I Use Chicken Thighs Instead of Chicken Breasts, Will This Still Be Healthy?

Both chicken breasts and chicken thighs can fit into a healthy, balanced diet. Just be aware that chicken thighs are higher in fat. A 4-ounce serving of skinless chicken breast has 3 grams of total fat and 0.7 grams of saturated fat, whereas the same portion size of a skinless chicken thigh has 9 grams of total fat and 1.9 grams of saturated fat. Like the chicken breasts, be sure to cook the thighs to an internal temperature of 165°F in the thickest part of the meat.

Is This Recipe Gluten-Free?

Because this recipe uses soy sauce, and soy sauce contains wheat, it is not gluten-free. However, you can make it gluten-free by replacing the soy sauce with a suitable substitute, such as Bragg's Liquid Aminos, tamari or coconut aminos. These replacements taste very similar to soy sauce but are gluten-free.

Tips from the Test Kitchen

Can I Use Chicken Cutlets Instead?

Absolutely! Learn how to make chicken cutlets from the breasts to cut down on cooking time. Cook the chicken cutlets in the grill pan until an instant-read thermometer inserted into the thickest part of the chicken registers 165°F, about 3 to 4 minutes per side.

I Don't Have a Grill Pan. Can I Cook the Chicken in a Skillet?

Yes, you can. Heat 1/2 tablespoon of canola oil in a nonstick skillet over medium heat and cook the chicken following the directions below.

How to Serve Maple-Glazed Chicken Breasts

Serve maple-glazed chicken breasts over brown rice or cauliflower rice and a simple green salad. Dice the chicken and add it to rice bowls, grain bowls or noodle bowls. Make extra chicken for meal-prep lunches or dinners throughout the week.

Additional reporting by Jan Valdez and Carrie Myers

Ingredients

2 tablespoons pure maple syrup
1 tablespoon reduced-sodium soy sauce
2 teaspoons lemon juice
1 clove garlic, minced
1 teaspoon minced fresh ginger
¼ teaspoon freshly ground pepper
2 boneless, skinless chicken breasts, (about 8 ounces), trimmed and tenders removed (see Tip)

Directions

Whisk syrup, soy sauce, lemon juice, garlic, ginger and pepper in a small, shallow dish. Add chicken and turn to coat with the marinade; cover and refrigerate for 2 hours, turning once.
Coat an indoor grill pan with cooking spray and heat over medium heat. Remove the chicken from the marinade (reserving the marinade) and cook until an instant-read thermometer inserted into the thickest part of the breast registers 165°F, about 6 to 8 minutes per side.
Meanwhile, pour the reserved marinade into a small saucepan and bring to a simmer over medium heat. Cook until reduced by about half, about 4 minutes. Liberally baste the chicken with the reduced sauce and serve.

Equipment

Grill pan, saucepan

Tip

Wrap and freeze the chicken tenders. When you have gathered enough, use them in a stir-fry—they are the perfect size.

Originally appeared: EatingWell Magazine, March/April 2007; updated April 2023

Nutrition Facts (per serving)

197	Calories
3g	Fat
15g	Carbs
26g	Protein

Nutrition Facts
Servings Per Recipe 2
Calories 197
% Daily Value *
Total Carbohydrate 15g	6%
Dietary Fiber 0g	1%
Total Sugars 12g
Added Sugars 12g	24%
Protein 26g	52%
Total Fat 3g	4%
Saturated Fat 1g	3%
Cholesterol 83mg	28%
Vitamin A 30IU	1%
Vitamin C 3mg	3%
Folate 11mcg	3%
Sodium 321mg	14%
Calcium 32mg	2%
Iron 1mg	4%
Magnesium 40mg	10%
Potassium 455mg	10%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.