|
Preparation time: 10 minutes |
4 servings |
|
Cooking time: 10 minutes |
174 calories per serving, 17% from fat |
|
RealAge effect if eaten 12 times a year: |
RealAge-effect ingredients: |
|
0.5 days younger. |
Shallots, wine, chicken (potassium, alcohol, flavonoids, healthy protein) |
ingredients
¼ cup and 1 tablespoon Dijon mustard
2 tablespoons white wine (such as a Chardonnay or Sauvignon Blanc)
¼ teaspoon Worcestershire sauce
Black pepper to taste (ground)
2 tablespoons finely minced shallot
3 tablespoons pure maple syrup
4 (4-ounce) boneless, skinless chicken breast halves or fillets, trimmed of all visible fat
preparation
Combine ¼ cup mustard, the wine, Worcestershire sauce, pepper, 1 tablespoon shallot, and 1 tablespoon maple syrup in a shallow dish for a marinade. Add chicken and turn to coat thoroughly; let stand for 5 minutes. Preheat charcoal or gas grill or heat a ridged grill pan. Remove chicken from marinade; discard marinade. Grill or pan-grill chicken 3 to 5 minutes per side or until chicken is no longer pink in the center.
Meanwhile, in a small bowl, combine the remaining 2 tablespoons maple syrup, 1 tablespoon mustard, and 1 tablespoon shallot. Mix well and serve as a dipping sauce for the chicken.
substitutions: Chicken breasts with the skin on can be used; just take the skin off before serving.
tips: Grade B (the darker) maple syrup adds complexity to the dish; it is a stronger flavor than the lighter, more expensive Grade A.
nutritional analysis
|
Total fat (g) 3.2 |
Sodium (mg) 582 |
Vitamin A (RE) 32 |
|
Fat calories (kc) 29 |
Calcium (mg) 46 |
Beta-carotene (RE) 0 |
|
Cholesterol (mg) 65.8 |
Magnesium (mg) 36 |
Vitamin C (mg) 0.4 |
|
Saturated fat (g) 0.2 |
Zinc (mg) 1.2 |
Vitamin E (mg) 0.8 |
|
Polyunsaturated fat (g) 1.1 |
Selenium (mcg) 31 |
Thiamin B1 (mg) 0.8 |
|
Monounsaturated fat (g) 1.2 |
Potassium (mg) 314 |
Riboflavin B2 (mg) 0.1 |
|
Fiber (g) 0.2 |
Flavonoids (mg) 0.09 |
Niacin B3 (mg) 15 |
|
Carbohydrates (g) 6.9 |
Lycopene (mg) 0.01 |
Vitamin B6 (mg) 0.4 |
|
Sugar (g) 4.3 |
Fish (oz) 0 |
Folic acid (mcg) 4.1 |
|
Protein (g) 35 |
Nuts (oz) 0 |
Vitamin B12 (mcg) 0.4 |