I am a grad student who loves to cook and experiment with spices, vegetables, pasta, and meat. Healthy food can be delicious!
I discovered sugar-free maple syrup as I was trying to reduce sugar and carbs, but I needed protein in conjunction with my workouts. Chicken can get boring! When I created this recipe, I started with the sugar-free maple syrup and then just kept adding spices. The resulting dish has an awesome flavor, and it's great for those who are being careful with their diet.
- 1 package boneless, skinless chicken breasts thawed
- 1 to 2 cups sugar-free maple syrup
- 1 1/2 teaspoons crushed clove spice
- 1 1/2 teaspoons crushed ginger spice
- 1 1/2 teaspoons crushed rosemary
- 1 teaspoon ground black pepper
- 1 teaspoon St. Tony Creole seasoning
- 1 teaspoon crushed thyme
- 1 pinch Himalayan ground salt
- Use a strong fork to penetrate each chicken breast on both sides in numerous places.
- Place all of the breasts in a large Tupperware bowl.
- Add maple syrup over the chicken.
- Combine all of the spices to create a spice mix.
- Add the spice mix to the chicken in the Tupperware bowl. Seal the bowl tightly and shake it around a bit to evenly disperse the spices.
- Place the bowl with marinating chicken in the fridge for 1 to 2 nights.
- Shake it up several times while marinating, to again evenly distribute spices.
- When it is done marinating, preheat the oven to 375 degrees.
- Cover a baking sheet with aluminum foil.
- Place each chicken breast on the aluminum foil, adding just a bit of marinade on top.
- When the oven is ready, place the baking sheet in for approximately 8-10 minutes.
- After 8-10 minutes, turn each breast, again spooning some of the remaining marinade on top. Return to the oven and cook for 8 more minutes. Make sure it does not overcook.
- Allow the chicken to cool slightly. This is a great main course that pairs well with green vegetables.
Note: If you prefer, you can grill the chicken, rather than cooking it in the oven. Also, this marinade works well for salmon, too!
Liza from USA on December 17, 2019:
Hi Susana, thank you for sharing this delicious and healthy recipe. I love the fact that we can use maple syrup to reduce the sweetness in our food preparation. I think this can be an excellent choice for our holiday menu.