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Montego Bay Chicken Recipe

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"You don't need high-fat ingredients to make this grilled chicken taste good," says Julie DeMatteo of Clementon, New Jersey. "The marinade both flavors and tenderizes the meat."

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4 Servings
Prep: 5 min. + marinating Grill: 15 min.

Ingredients

1/4 cup reduced-sodium soy sauce
1/4 cup orange juice
2 tablespoons brown sugar
2 garlic cloves, minced
1 teaspoon hot pepper sauce
1 teaspoon rum extract
1 teaspoon minced fresh gingerroot
4 boneless skinless chicken breast halves (4 ounces each)

Directions

In a large resealable plastic bag, combine the soy sauce, juice, sugar, garlic, hot pepper sauce, extract and ginger; add the chicken. Seal bag and turn to coat; refrigerate for at least 2 hours.
Coat grill rack with cooking spray before starting the grill. Drain and discard marinade. Grill chicken, uncovered, over medium heat for 5-8 minutes on each side or until juices run clear. Yield: 4 servings.

Nutritional Analysis: One serving equals 138 calories, 1 g fat (1 g saturated fat), 66 mg cholesterol, 379 mg sodium, 3 g carbohydrate, trace fiber, 27 g protein. Diabetic Exchanges: 3 lean meat.

Montego Bay Chicken published in Light & Tasty April/May 2003, p14

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