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Soy Marinated Chicken

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Soy Marinated Chicken
En Español

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  • Makes: 4 Servings

A delicious and simple chicken dish.  Enjoy with a fresh salad and brown rice, or a whole grain roll.  

Ingredients

  • 4 chicken breasts, boneless & skinless
  • 1 large orange
  • 2 tablespoons soy sauce, low-sodium

Directions

1. Place chicken in a single layer in a shallow, ovenproof dish.

2. Halve the orange, squeeze the juice from one half and mix it with the soy sauce. Pour it over the chicken.

3. Cut the remaining orange half into wedges and place on chicken.

4. Cover and marinate in the refrigerator for 4 or more hours.

5. Preheat oven to 350°F.

6. Discard marinade. Bake chicken uncovered for 20 minutes.

7. Turn the chicken over and bake 15 more minutes (total of 35 minutes).

8. Check with a food thermometer. Temperature should reach 165°F.

Notes

Learn more about:

Source:

ONIE Project - Oklahoma Nutrition Information and Education. Simple Healthy Recipes.

Nutrition Information

Serving Size: 1 chicken breast, 1/4 of recipe
Nutrients Amount
Total Calories 190
Total Fat 4 g
Saturated Fat 1 g
Cholesterol 84 mg
Sodium 361 mg
Carbohydrates 6 g
Dietary Fiber 1 g
Total Sugars 4 g
Added Sugars included 0 g
Protein 32 g
Vitamin D 0 mcg
Calcium 36 mg
Iron 1 mg
Potassium 366 mg
N/A - data is not available
Nutrients Amount
Total Calories 190
Total Fat 4 g
Saturated Fat 1 g
Monounsaturated Fat 1 g
Polyunsaturated Fat 1 g
Linoleic Acid 1 g
α-Linolenic Acid 0 g
Omega 3 - EPA 10 mg
Omega 3 - DHA 20 mg
Cholesterol 84 mg
Carbohydrates 6 g
Dietary Fiber 1 g
Total Sugars 4 g
Added Sugars included 0 g
Protein 32 g
Minerals
Calcium 36 mg
Potassium 366 mg
Sodium 361 mg
Copper 73 mcg
Iron 1 mg
Magnesium 39 mg
Phosphorus 246 mg
Selenium 28 mcg
Zinc 1 mg
Vitamins
Vitamin A 11 mcg RAE
Vitamin B6 1 mg
Vitamin B12 0 mcg
Vitamin C 24 mg
Vitamin D 0 mcg
Vitamin E 0 mg
Vitamin K 0 mcg
Folate 21 mcg DFE
Thiamin 0 mg
Riboflavin 0 mg
Niacin 14 mg
Choline 91 mg
Note: only nutrients that are available will show on this display

MyPlate Food Groups

MyPlate Food Groups
Fruits
1/4 cups
Protein Foods
3 1/2 ounces

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