LowFat Chicken Breasts with an Asian Glaze
4 skinless chicken breasts, no more than 7 oz each
2 Tbl low sodium soy sauce
2 Tbl sugar-free maple syrup
1 Tbl white rice wine vinegar
A few dashes of hot pepper sauce (This is up to your taste. I put in a quarter teaspoon and it was still not a hot dish; just flavorful.)
Olive oil spray
Wash and rinse your chicken. Then put it in a large, sealable plastic storage bag. To the bag add the soy sauce, maple syrup, vinegar and hot sauce. Swish the chicken around after you seal the bag and get the marinade to coat the chicken. Then let it sit in your refrigerator for the afternoon. Turn it once or twice to keep the marinade coating the chicken. You can even store this overnight if necessary.
Get out your grill pan. Spray it lightly with olive oil spray. Take the chicken out of the marinade one piece at a time with a tong and place it in the hot grill pan with the top side down. Grill on Medium High for a few minutes until you have nice grill mark stripes on the chicken.
When the chicken has grill marks, transfer it to an ovenproof pan or Pyrex baking dish and put it in your 400-degree oven. DO NOT wash the grill pan. Bake the chicken for 20 to 30 minutes. You can check for when it’s done by slicing a little bit into the thickest portion of the meat. If the juices run clear and the meat is not pink, the chicken is done.