Quick Teriyaki Chicken
Prep time: 20 minutes
Cook time: 5 minutes
Serves: serves 4
Four 4-ounce skinless, boneless chicken breast halves, cut diagonally into 1/2-inch slices
6 tablespoons low-sodium teriyaki sauce
Nonstick cooking spray or vegetable oil to grease the broiler pan
2 scallions, trimmed and finely chopped
1 tablespoon sesame seeds, optional
Grease the broiler pan and garnish the chicken with scallions and sesame seeds.
1. Preheat the broiler. In a bowl, combine the chicken with the teriyaki sauce and let stand for 10 minutes to marinate.
2. Lightly grease the broiler pan with nonstick cooking spray or vegetable oil. Arrange chicken slices in a single layer on the pan so they don't touch each other. Broil 1 1/2 to 2 minutes on each side, or until cooked through. Transfer the chicken to a serving platter and sprinkle with scallions and sesame seeds, if desired, to finish.
Per serving ( 1/4 recipe): 171 calories, 28 g protein, 4 g fat (0.7 g saturated), 5 g carbohydrate, 1 g fiber,
732 mg sodium, 66 mg cholesterol, 1.7 mg iron, 43 mg calcium.