Teriyaki-style chicken that's a snap to prepare
- ¼ cup low-sodium soy sauce
- ¼ cup water
- 2 tablespoons rice wine or dry sherry
- 1 teaspoon ginger root, grated or ½ teaspoon powdered ginger
- 1 clove garlic, peeled and minced
- 1 pound skinless, boneless chicken breasts, cut into 4 pieces
- Olive oil spray
Combine soy sauce, water, wine or sherry, ginger, and garlic in a small bowl. Heat in the microwave for 3 minutes, or boil in a small saucepan for 3 minutes. Cool.
Place chicken in a tightly sealed container or zip-lock plastic bag and pour sauce over chicken. Seal and turn to coat chicken pieces evenly. Marinate in the refrigerator overnight, turning occasionally.
Preheat grill, broiler, or George Foreman grill. Spray with olive oil spray.
Place chicken on grill or broiler, brush with marinade, and cook 7-9 minutes on each side, turning once. If you're using a George Foreman grill, total cooking time will be about 5 minutes, depending on thickness.
Note: The sodium content really isn't this high, since most of the marinade is discarded.
Per Serving: 146 calories; 1g fat; 27g protein; 2g carbohydrate; trace dietary fiber; 66mg cholesterol; 674mg sodium