Montego Bay Chicken

Name: Montego Bay Chicken
Prep time: 5 min
Cook time: 10 min
Total time: 15 min
Yield: 4 servings.
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)

TOTAL TIME: Prep: 5 min. + marinating Grill: 15 min. YIELD: 4 servings.

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

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

1. In a large resealable plastic bag, combine the soy sauce, juice, sugar, garlic, hot pepper sauce, extract and ginger; add chicken. Seal bag and turn to coat; refrigerate for at least 2 hours.
2. Drain and discard marinade. Moisten a paper towel with cooking oil; using long-handled tongs, lightly coat the grill rack. Grill chicken, uncovered, over medium heat or broil 4 in. from the heat for 5-8 minutes on each side or until a thermometer reads 170°.

Nutrition Facts

1 each: 134 calories, 3g fat (1g saturated fat), 63mg cholesterol, 207mg sodium, 2g carbohydrate (2g sugars, 0 fiber), 23g protein. Diabetic Exchanges: 3 lean meat.

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