Lowfat Teriyaki Chicken Recipe
Servings: 4
Ingredients
- 4 x skinless boneless chicken breast skinless chicken
- 1/2 c. + 1 Tbsp. Kikkoman teriyaki sauce
- 2 tsp dry onion flakes
- 1 x clove garlic pressed, or possibly 1/4 teaspoon garlic pwdr
- 3/4 c. fat-free chicken broth
- 1 tsp soy sauce
- 1 can pineapple tidbits with juice (8 ounce.)
- 1/2 c. flour
Directions
- In small casserole dish, marinate chicken brest in 1/2 c. teriyaki sauce for 1-2 hours. Turn occasionally.
- In small bowl, combine onion flakes, garlic, chicken broth soy sauce, pineapple tidbits with juice, and 1 tbsp. teriyaki sauce. Use fresh from the bottle - don't use part of marinade.
- Spray skillet with nonstick cooking spray. Remove chicken from marinade and throw away marinade. Dip chicken breasts in flour on both sides and brown in skillet. Cook till golden. Add in chicken broth mix to skillet and simmer for 15-20 minutes. over low heat.
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 273g | |
| Recipe makes 4 servings | |
| Calories 245 | |
| Calories from Fat 8 | 3% |
| Total Fat 0.91g | 1% |
| Saturated Fat 0.2g | 1% |
| Trans Fat 0.01g | |
| Cholesterol 27mg | 9% |
| Sodium 1901mg | 79% |
| Potassium 400mg | 11% |
| Total Carbs 43.39g | 12% |
| Dietary Fiber 1.6g | 5% |
| Sugars 26.59g | 18% |
| Protein 15.9g | 25% |
