Low Sugar – Low Carb Teriyaki Chicken

Vacations are the best:  Sleeping in.  Eating out.  Sleeping in.  Eating out.  Sleeping in.  Eating out.
Having just returned from our week long family vacation to Utah, I am definitely feeling the effects of my above mentioned pattern.  My clothes are much tighter and only a doughnut from Carl’s Bakery in Granite Falls, MN would have gotten me out of bed to workout this morning.
Getting back to reality after such indulgence is always so painful.  Why can’t we live in our “vacation world” more often?  Granted, I would be 400 lbs and would accomplish very little since I would sleep 10+  hours a night.

This chicken definitely helps in my transition back to reality.  It tastes great, and the best part:  No feelings of guilt when I wake-up tomorrow morning!  At least for me, eating well the day before is completely empowering for the next day.

This is a great freezer meal as well.  I prepare extra sauce and pour it over the raw chicken in a freezer bag.  So easy when you are already making one batch, so just make a bit more and save loads of time later!
Low Sugar – Low Carb Teriyaki Chicken
recipe adapted from Kalyn’s Kitchen

6 boneless, skinless chicken breasts
1/2 C quality soy sauce
1/2 C water
1/4 C Splenda or 2 Tb Truvia
1 Tb dark brown sugar
2 Tb freshly grated ginger root
2 Tb fresh garlic, finely minced
1.  Preheat oven to 375 degrees.  Trim visible fat and tendons from the chicken breasts.  Make a row of shallow cuts along the top of the chicken to allow the sauce to penetrate deeper.  Place the chicken, cut side down, in a single layer in a casserole dish
2.  Put all the sauce ingredients into a small saucepan and simmer about 15 minutes.  It should reduce by 1/3-1/2.  Pour about 1/3 of the sauce over the chicken and cover the dish with foil.  Bake about 25 minutes, or until the chicken is beginning to firm to the touch.
3.  Remove the foil, turn the chicken so the cut side is facing up and baste the chicken with the extra sauce in the pan using a pastry brush.  Continue to cook another 20-25 minutes, basting with the sauce every 5 minutes. 

***Freezer meal- place chicken and all the sauce into a bag and freeze.  To cook, allow chicken to thaw and remove some of the extra sauce so you can baste the chicken while cooking.  Follow the regular baking directions.
***Gluten Free – be sure to use gluten free soy sauce!

Comments

  1. Brenda Elton says

    Carole,
    Planned to grill this on a hot day and didn’t read the directions good enough before hand (oven bake)…so used this as a marinade for chicken and pork chops. They were great! Tasty and very tender!

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