Soy Marinated Chicken
A delicious and simple chicken dish. Enjoy with a fresh salad and brown rice, or a whole grain roll.
- Yield
- 4 Servings
- Serving size
- 1 chicken breast, 1/4 of recipe
- Rating
- 3.16 of 5 (31 ratings)
Food groups
- Fruit: 1/4 cups
- Protein Foods: 4 ounces
Ingredients
- 4 chicken breasts, boneless & skinless
- 1 large orange
- 2 tablespoons soy sauce, low-sodium
Directions
- Wash hands with soap and water.
- Slice the orange to make round slices and set aside.
- Place 4 chicken breasts in a 1-gallon sized plastic zipper bag.
- Add the liquid to the bag with the chicken.
- Zipper the bag closed and gently massage to mix the liquids and evenly cover the chicken inside the bag.
- Let the chicken marinate in the bag in the refrigerator for 4 or more hours.
- Preheat oven to 350 °F. Spray shallow oven-proof baking dish with non-stick spray large enough to place chicken in single layer in the baking dish.
- Remove the chicken from the bag, place in a single layer in the baking dish.
- Throw away the zipper bag from the chicken.
- Bake chicken uncovered for 20 minutes.
- Turn the chicken over, cover with orange slices that were set aside, and bake 15 more minutes (total of 35 minutes).
- Check with a food thermometer.
- Temperature should reach 165 °F. Serve chicken topped with an orange slice from the baking dish if desired.
Nutrition per serving
| Nutrient | Amount |
|---|---|
| Total Calories | 218.57 |
| Total Fat | 4.34 g |
| Saturated Fat | 0.93 g |
| Monounsaturated Fat | 1 g |
| Polyunsaturated Fat | 1 g |
| Linoleic Acid | 1 g |
| α-Linolenic Acid | 0 g |
| Omega 3 - EPA | 0 g |
| Omega 3 - DHA | 0 g |
| Cholesterol | 118.55 mg |
| Carbohydrates | 4.99 g |
| Dietary Fiber | 0.9 g |
| Total Sugars | 3.49 g |
| Added Sugars included | 0 g |
| Protein | 37.61 g |
| Calcium | 27 mg |
| Potassium | 529 mg |
| Sodium | 347.71 mg |
| Copper | 0 mg |
| Iron | 1 mg |
| Magnesium | 43 mg |
| Phosphorus | 297 mg |
| Selenium | 37 mg |
| Zinc | 1 mg |
| Vitamin A | 15 mcg |
| Vitamin B6 | 1.1 mg |
| Vitamin B12 | 0.2 mcg |
| Vitamin C | 22 mg |
| Vitamin D | 0 mcg |
| Vitamin E | 1 mg |
| Vitamin K | 0 mcg |
| Folate | 23 mcg |
| Thiamin | 0.1 mg |
| Riboflavin | 0.3 mg |
| Niacin | 13 mg |
| Choline | 99 mg |
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Source
Recipe by: Simple Healthy Recipes — Oklahoma Nutrition Information and Education — ONIE Project
Published by: the U.S. Department of Agriculture (Center for Nutrition Policy and Promotion / SNAP-Ed) on MyPlate Kitchen at https://www.myplate.gov/recipes/soy-marinated-chicken. Federal works are public domain in the United States.