Wednesday, October 18, 2017

Teriyaki "Fried" Chicken

Teriyaki Fried Chicken is probably the best thing to happen to fried chicken since Col. Sanders. It's truly a decadent treat, and the calorie count reflects that. Enter Marlene Koch, who wrote the cookbook Eat What you Love, Quick and Easy. She told Tonia's Kitchen there's a better way to make Teriyaki "fried" chicken, which won't end up costing you so many calories. Marlene says she takes big portions of chicken breast, marinates them in a healthier Teriyaki sauce and then bakes the chicken at a high temperature, so the crust is crispy. You get all of the flavor and you won't miss the fried part at all.



4 boneless, skinless chicken breasts (about 1 pound)
1/4 cup reduced-sodium Teriyaki sauce
4 teaspoons brown sugar
1/2 teaspoon grated or minced ginger
1/2 cup Panko bread crumbs
3 tablespoons plain bread crumbs
2 teaspoons oil
1/4 teaspoon garlic powder


1. Preheat the oven to 425°F. Cover the chicken breasts in plastic wrap and gently pound to 1/4-inch thickness.

2. In a medium bowl, combine teriyaki sauce, brown sugar, and ginger. Add the chicken breasts to the sauce mixture and toss to coat. Let chicken marinate for 5 to 10 minutes (but not longer).

3. In a small bowl, mix together the Panko, breadcrumbs, oil, and garlic powder. Roll the chicken breasts in the breadcrumb mixture and place on a baking sheet. Spray tops with cooking spray and bake for 12 to 15 minutes, or until chicken is golden brown. Serve with an extra drizzle of Teriyaki sauce, if desired.

DARE TO COMPARE: According to L&L Hawaiian Barbecue, a “mini” Hawaiian Lunch plate of Chicken Katsu, macaroni salad, and rice has 1,190 calories. Instead, pair this recipe with a pile of steamed broccoli and a 1/2 cup serving of instant brown for less than 350 calories (and 8 SmartPoints!).

NUTRITION INFORMATION PER SERVING: (1 chicken breast) Calories 205 | Carbohydrate 16g (Sugars 7g) | Total Fat 4g (Sat Fat 0.5g) | Protein 25g | Fiber 0g | Cholesterol 65mg | Sodium 560mg | Food Exchanges: 31 /2 Lean Meat, 1 Starch | Carbohydrate Choices: 1 | Weight Watcher Plus Point Comparison: 5 | SmartPoint Comparison 5 ​