Teriyaki “Fried” Chicken

Teriyaki “Fried” Chicken

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New Year, New You! And the best news is that you don’t need to deprive yourself of great taste for better health.

This tasty dish is fashioned after Chicken Katsu, a dish from Japan consisting of fried chicken served with a thick, sweet sauce called katsu. It’s popular here in the US in Hawaiian barbecue shacks and Japanese restaurants where you’ll find the fried chicken cutlets served with teriyaki sauce for dipping. For my Quick & Easy take I’ve gone one step further and built the teriyaki flavor right in! This fast dish may be low in fat and calories, but has flavor that you’ll be remembering for days. . . .

(PS If part of your New Year program means counting “points,” I’ve got you covered. Every one of the 180 recipes in my Eat What You Love Quick & Easy cookbook is low in sugar, saturated fat, and calories, and comes with plus point comparisons. To download the SmartPoints addendum just click HERE!

MAKES 4 SERVINGS

Ingredients

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

Instructions

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

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