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Recipe - Lightly Battered Soy Maple Chicken Breast

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Lightly Battered Soy Maple Chicken Breast
Lightly Battered Soy Maple Chicken Breast
By David Reid 1 min read

Ingredients

  • 1 Large Chicken breast (this recipe assumes 300g)
  • Salt
  • Pepper
  • 2 TBSP Butter
  • ~ 2 Tablespoons Minced Garlic (lots of minced garlic)
  • 1 Tablespoon Flour
  • 1 Tablespoon Soy Sauce
  • 1 Tablespoon Maple Syrup
  • 2 Tablespoons Apple Cider Vinegar

Makes 2 servings. Doubling or tripling the recipe is trivial.

Tools

  • No special tools

Instructions

  1. Score the chicken breast horizontally and vertically. Do not cut all the way through.
  2. Season chicken breast with Salt and Pepper.
  3. Coat chicken breast with 1 tablespoon of flour.
  4. Melt 1 TBSP butter in a large pan.
  5. Add chicken breast to pan. Cook on high heat for 4 minutes per side to develop color.
  6. Reduce heat to medium and cover. Continue flipping about every 6 minutes until inside temp is 160°F. (It will get up to 165°F while resting)
  7. Remove chicken from heat, and add 1 TBSP butter and garlic to pan.
  8. After garlic has developed color, add maple syrup, apple cider vinegar, and soy sauce to pan.
  9. Add chicken breast back to the pan and let simmer for 1 to 2 minutes, then remove from heat.

Totals

Totals Per Dish:

Ingredient Cal Carb Protein Fat Sugar Fiber
300g Chicken Breast 360 0g 67.5g 7.5g 0g 0g
2 TBSP butter 200 0g 0g 22g 0g 0g
1 TBSP Maple Syrup 50 13.5g 0g 0g 24g 0g
1 TBSP Flour 27.5 5.25g 0.75g 0g 0g 0g
1 TBSP Soy Sauce 10. 1g 2g 0g 0g 0g
TOTAL 647.5 19.75g 70.25g 29.5g 24g 0g

Totals Per Serving: (2 servings per dish)

Ingredient Cal Carb Protein Fat Sugar Fiber
300g Chicken Breast 180 0g 33.75g 3.75g 0g 0g
2 TBSP butter 100 0g 0g 11g 0g 0g
1 TBSP Maple Syrup 25 6.75g 0g 0g 12g 0g
1 TBSP Flour 13.75 2.625g 0.375g 0g 0g 0g
1 TBSP Soy Sauce 5 0.5g 1g 0g 0g 0g
TOTAL 323.75 9.875g 35.125g 14.75g 12g 0g
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