Main Dishes

Light Asian BBQ Chicken

July 08, 2013

1/4 C packed brown sugar
1/4 C soy sauce
2 T lime juice (about 1 lime)
1/4 t cayenne pepper
1/4 t curry powder
3-4 garlic cloves, minced
1 t grated fresh ginger
8 boneless, skinless chicken thighs

Combine everything but the chicken in a small bowl. Whisk to dissolve brown sugar. Place marinade and chicken in a zip-lock bag. Pop that bag in the fridge for a minimum of 4 hours, or longer if you have it (even overnight). Preheat a grill (or an indoor grill pan or broiler). Spray cooking surface with cooking spray and place chicken on it to cook. Cook for 5-10 minutes on each side depending on the thickness. Optional: garnish with sliced green onions and serve with some healthy sides like brown rice and broccoli. *Tip: When I make this I usually make 1 1/2 times the marinade. I reserve some of the marinade before adding the chicken and then use it in the last few minutes of grilling, or just brush it on after for extra flavor.

Nutritions

Calories
533

Sodium
1845mg
76% DV

Fat
13g
21% DV

Protein
57g
115% DV

Carbs
37g
12% DV

Fiber
3g
13% DV

PER SERVING ^*

% DAILY VALUE^*

Fat

Saturated Fat 5g 27%

Polysaturated Fat 4g 29%

Monosaturated Fat 3g 22%

Cholesterol 143mg 48%

Sodium 1845mg 76%

Potassium 876mg 25%

Protein 57g 115%

% DAILY VALUE^*

Total Carbohydrate

Fiber 3g 13%

Sugar 26g 53%

Vitamin A 54IU 1%

Vitamin B6 0.79mg 39%

Vitamin C 6mg 11%

Calcium 46mg 4%

Iron 4mg 26%

* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.

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Sodium
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11% DV

Fat
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Protein
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Carbs
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Fiber
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Polysaturated Fat 2g 13%

Monosaturated Fat 6g 38%

Cholesterol 58mg 19%

Sodium 268mg 11%

Potassium 130mg 3%

Protein 5g 10%

% DAILY VALUE^*

Total Carbohydrate

Fiber 2g 9%

Sugar 32g 64%

Vitamin A 717IU 14%

Vitamin B6 0.23mg 11%

Vitamin C 4mg 7%

Calcium 49mg 4%

Iron 1mg 7%

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Calories
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Sodium
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Fat
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Protein
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23% DV

Carbs
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Fiber
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Polysaturated Fat 1g 12%

Monosaturated Fat 3g 18%

Cholesterol 17mg 5%

Sodium 1820mg 75%

Potassium 1156mg 33%

Protein 11g 23%

% DAILY VALUE^*

Total Carbohydrate

Fiber 15g 63%

Sugar 13g 26%

Vitamin A 2196IU 43%

Vitamin B6 1mg 56%

Vitamin C 301mg 502%

Calcium 140mg 14%

Iron 4mg 24%

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Sodium
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Fat
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Protein
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Carbs
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Polysaturated Fat 1g 12%

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Sugar 36g 72%

Vitamin A 252IU 5%

Vitamin B6 0.21mg 10%

Vitamin C 1mg 2%

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Iron 1mg 8%

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Sodium
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Protein
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Carbs
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Polysaturated Fat 2g 17%

Monosaturated Fat 2g 18%

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Sodium 125mg 5%

Potassium 117mg 3%

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Sugar 35g 70%

Vitamin A 60IU 1%

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Sodium 1509mg 62%

Potassium 452mg 12%

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Fiber 2g 8%

Sugar 6g 12%

Vitamin A 1001IU 20%

Vitamin B6 1mg 63%

Vitamin C 12mg 20%

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Calories
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Sodium
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24% DV

Fat
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63% DV

Protein
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16% DV

Carbs
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15% DV

Fiber
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% DAILY VALUE^*

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Saturated Fat 6g 31%

Polysaturated Fat 5g 33%

Monosaturated Fat 29g 183%

Cholesterol 16mg 5%

Sodium 599mg 24%

Potassium 1350mg 38%

Protein 8g 16%

% DAILY VALUE^*

Total Carbohydrate

Fiber 9g 39%

Sugar 3g 6%

Vitamin A 1410IU 28%

Vitamin B6 2mg 107%

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