Chef Barrae
10-02-2009, 11:26 PM
As the days grow longer and cooler the crisp air means winter is coming. While it is just the beginning of fall take advantage of your outdoor barbecue grill one last time with this real simple but absolutely delicious recipe. Combining the warmth of chili with the sweetness of one falls greatest flavors, maple, this chicken can be grilled outside or inside on your grill pan or broiler. Throw some diced butternut squash on the grill also or just roast it simply in the oven with a little olive oil, salt and pepper to accompany this for a perfect fall dinner. I hope you enjoy.
Sweet and Spicy Grilled Chicken Breast
Ingredients:
4 - 4 ounce boneless skinless chicken breasts
1/2 cup sugar free maple syrup (Vermont brand is very good)
2 Tbsp. chili powder
2 large scallions, sliced
black pepper to taste
canola oil spray
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. 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. 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. Remove from the grill pan and garnish with the sliced scallions. Please note, if you do not have a grill pan this can be prepared using your broiler.
Nutrition Facts
Yields 4 Servings
Amount Per Serving
Calories 160.8
Total Fat 2.2 g
Saturated Fat 0.6 g
Polyunsaturated Fat 0.3 g
Monounsaturated Fat 0.1 g
Cholesterol 90.0 mg
Sodium 159.9 mg
Potassium 106.4 mg
Total Carbohydrate 5.0 g
Dietary Fiber 1.6 g
Sugars 0.6 g
Protein 32.7 g
Each serving = 3 protein exchanges
Just in case you want to make a side dish of roasted butternut squash I thought I would provide the nutritional information. This is for one (1) cup of diced raw butternut squash. Note the excellent fiber content.
Nutrition Facts
1 Cup Diced
Amount Per Serving
Calories82.0
Total Fat0.2 g
Saturated Fat0.0 g
Polyunsaturated Fat0.1 g
Monounsaturated Fat0.0 g
Cholesterol0.0 mg
Sodium9.0 mg
Potassium582.2 mg
Total Carbohydrate21.5 g
Dietary Fiber6.0 g
Sugars0.0 g
Protein1.8 g
Sweet and Spicy Grilled Chicken Breast
Ingredients:
4 - 4 ounce boneless skinless chicken breasts
1/2 cup sugar free maple syrup (Vermont brand is very good)
2 Tbsp. chili powder
2 large scallions, sliced
black pepper to taste
canola oil spray
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. 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. 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. Remove from the grill pan and garnish with the sliced scallions. Please note, if you do not have a grill pan this can be prepared using your broiler.
Nutrition Facts
Yields 4 Servings
Amount Per Serving
Calories 160.8
Total Fat 2.2 g
Saturated Fat 0.6 g
Polyunsaturated Fat 0.3 g
Monounsaturated Fat 0.1 g
Cholesterol 90.0 mg
Sodium 159.9 mg
Potassium 106.4 mg
Total Carbohydrate 5.0 g
Dietary Fiber 1.6 g
Sugars 0.6 g
Protein 32.7 g
Each serving = 3 protein exchanges
Just in case you want to make a side dish of roasted butternut squash I thought I would provide the nutritional information. This is for one (1) cup of diced raw butternut squash. Note the excellent fiber content.
Nutrition Facts
1 Cup Diced
Amount Per Serving
Calories82.0
Total Fat0.2 g
Saturated Fat0.0 g
Polyunsaturated Fat0.1 g
Monounsaturated Fat0.0 g
Cholesterol0.0 mg
Sodium9.0 mg
Potassium582.2 mg
Total Carbohydrate21.5 g
Dietary Fiber6.0 g
Sugars0.0 g
Protein1.8 g