Here’s an easy main dish that’s sure to set you on your own quest for the best syrup. Start the chicken breasts marinating in the afternoon for a quick meal later in the day.

NUTRITION PROFILE: Low Calorie | Low Carb | Low Sodium | Low Sat Fat | Heart Healthy | Healthy Weight

Makes 2 servings

ACTIVE TIME: 20 minutes

TOTAL TIME: 2 hours 20 minutes (includes 2 hours marinating time)

EASE OF PREPARATION: Easy

2 tablespoons pure maple syrup
1 tablespoon reduced-sodium soy sauce
2 teaspoons lemon juice
1 clove garlic, minced
1 teaspoon minced fresh ginger
1/4 teaspoon freshly ground pepper
2 boneless, skinless chicken breasts (about 8 ounces), trimmed and tenders removed (see Tip)

1. Whisk syrup, soy sauce, lemon juice, garlic, ginger and pepper in a small, shallow dish. Add chicken and turn to coat with the marinade; cover and refrigerate for 2 hours, turning once.
2. Coat an indoor grill pan with cooking spray and heat over medium heat. Remove the chicken from the marinade (reserving the marinade) and cook until an instant-read thermometer inserted into the thickest part of the breast registers 165°F, 3 to 5 minutes per side.
3. Meanwhile, pour the reserved marinade into a small saucepan and bring to a simmer over medium heat. Cook until reduced by about half, about 4 minutes. Liberally baste the chicken with the reduced sauce and serve.

NUTRITION INFORMATION: Per serving: 186 calories; 1 g fat (0 g sat, 0 g mono); 66 mg cholesterol; 15 g carbohydrate; 27 g protein; 0 g fiber; 343 mg sodium; 361 mg potassium.

Nutrition bonus: Selenium (30% daily value).

1 Carbohydrate Serving

Exchanges: 1 other carbohydrate, 4 very lean meat

TIP: Wrap and freeze the chicken tenders. When you have gathered enough, use them in a stir-fry—they are the perfect size.

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