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dietary

Carb Safe
≤ 30g		Low Carb
≤ 15g 		Very Low Carb
≤ 3g
Low Cholesterol
≤ 60mg (main dish)
≤ 20mg (all others)		 Low Calorie
≤ 360 calories (main dish)
≤ 120 calories (all others) 		Low Saturated Fat
≤ 3g (main dish)
≤ 1g (all others)

total time

≤ 10 minutes ≤ 20 minutes ≤ 30 minutes

Difficulty

Easy Intermediate Difficult

Sweet and Spicy Grilled Chicken Breast
  
Source: Chef Barrae

The balance and contrast of sweet and spicy make this dish above average and will leave your family clamoring for more. Quick and simple to prepare, it is a perfect weeknight dinner; or fire up the barbecue on the weekend to grill it.

Rating:
Prep Time: 10 minutes
Cook Time: 15 minutes
Difficulty: EASY
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Nutrition Facts

Makes 4 servings
Serving Size: 1 serving
Amount Per Serving
Calories 146.4
Total Carbs 6.9 g
Dietary Fiber 0.3 g
Sugars 0.3 g
Total Fat 1.7 g
Saturated Fat 0.4 g
Unsaturated Fat 1.3 g
Potassium 335.4 mg
Protein 26.4 g
Sodium 123 mg
Dietary Exchanges
3 1/2 Very Lean Meat
See the Detailed Nutritional Analysis
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Servings
Ingredients

4 boneless skinless chicken breasts , 4 oz. each
4 oz sugar-free maple syrup , 1/2 cup
2 tbsp chili powder
2 scallions , sliced
1 pinch black pepper , to taste
1 g cooking spray


Directions

1 Combine the maple syrup and chili powder in a small bowl and blend well to combine. Season the chicken breasts with black pepper. Brush the chicken on one side with the maple blend.
2 Preheat a grill pan on medium high to high heat for about 5 minutes or until very hot. Spray the surface with canola oil. Place the chicken breasts on the grill pan with the maple side down. Cook for about 3 minutes and turn the chicken breasts to make nice grill marks and continue to cook for an additional 3 minutes.
3 Brush the top of the chicken with the maple blend and turn the chicken to the second side. Cook for 3 minutes and turn the chicken for nice grill marks. Finish cooking for the last 3 minutes or until the juices run clear.
4 Remove from the grill pan and garnish with the sliced scallions.
Additional Information
Please note, if you do not have a grill pan this can be prepared using your broiler.


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Topic:  Lunches
Ok guys. I go through recipes and I get mind boggled. It seems that J's sugars soar after lunch as he is having a hard time finding things for lunch that are good for him...
Name: azjade
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