Grilled Asian Chicken

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Some nights you just need to throw together something simple and fast, yet still tastes great. This was one of those perfect recipes meeting that criteria. Marinating chicken breasts is so easy to do and takes almost no effort at all. The marinade helps to add flavor without a lot of calories, and the vinegar in the marinade also works to break down the meat and keep it tender and juicy.

I’m always partial to the sweet and spicy combination so of course I used honey combined with sambal oelek to get both of those flavors thrown in. The dish was great with steamed snap peas and a side of rice. The colors were gorgeous on the plate. It’s also good to throw leftovers into a salad or slice them and wrap them with cabbage, lettuce or tomatoes into a wrap. Multitask whenever possible is my motto!

Grilled Asian Chicken Grilled Asian Chicken

  • 1/3 cup rice vinegar
  • 1/4 cup low sodium soy sauce
  • 1 Tbsp honey
  • 1 Tbsp sesame oil
  • 1 1/2 Tbsp sambal oelek
  • 3 tsp minced garlic
  • 1 lb boneless skinless chicken breast

Mix all the ingredients in a zip top baggie and shake well to combine. Marinate for a couple hours or overnight in the fridge. Once marinated, preheat your oven’s broiler or your grill. Line a cookie sheet or broiler pan with tin foil if using your broiler for easy clean up. Grill or broil for approximately 8 minutes on each side until the edges start to brown a bit and the chicken is cooked thoroughly.

Makes 4 servings at approximately 160 calories each – 24g protein, 2g carbs, and 6g fat.

Notes

  • Since I am lacking a test lab to calculate the exact nutritional data for the chicken, the numbers here are an approximation. Most of the marinade is left in the bag and not on the chicken itself so the numbers here are most likely a bit on the high side.
  • I rarely keep honey in the house since the jar turns to a solid block of crystals before I ever get around to using it. I picked up a packet of honey at the Starbucks that was the perfect size for this recipe. No waste, no leftovers.
  • To make this even easier (if that’s possible), I freeze 16 ounces of chicken breasts in zip top baggies. The night before I pull out a baggie, toss in the marinade ingredients and throw it in the fridge. By the time I get home the next day, the meat has thawed and marinated at the same time.

I love the flavor of sambal oelek and use it a lot in marinades and salad dressings. If you’re looking for other uses for it, try:

 

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