Prepare Time: 15 Minutes
Cook Time: 30 Minutes
Teriyaki is a Japanese dish that features a sweet and gingery taste; hence, this main course is perfect for those who are looking for a tasty meal.
• 2 tablespoons of sake
• 4 tablespoons of soy sauce
• 4 tablespoons of mirin
• 3/4 pound of chicken breast fillet
• 2 tablespoons of brown sugar
• 1 teaspoon of grate ginger
1. Pound the chicken with a meat tenderizer.
2. In a dish, mix the ingredients for the marinade. Blend all the ingredients except for the chicken.
3. Dip in the chicken and coat it well with the marinade.
4. Marinate for at least 2 hours. Refrigerate to keep it fresh.
5. Heat some oil in a pan. Fry the marinated chicken using medium heat.
6. When one side is already brown in color, turn the chicken to the other side. Turn the heat to low setting.
7. Pour in the pan the marinade used on the chicken. Remove the lid and simmer for 5 minutes.
8. Arrange the chicken on a plate and put the marinade or sauce on top of the chicken.
9. Garnish with grated ginger.
10. This recipe makes 4 to 5 servings.
Enjoy this great recipe and share it with your family and friends.
“Eat Healthy, Live Healthy”
Yield: 2 servings
- 1/2 cup all-purpose flour
- 1 egg, beaten
- 1/2 cup dry bread crumbs
- 1/2 teaspoon salt
- 1/2 teaspoon paprika
- 1/2 teaspoon lemon-pepper seasoning
- 3/4 pound cod fillets, cut into 1-inch strips
- Butter-flavored cooking spray
- Place flour and egg in separate shallow bowls. In another shallow bowl, combine bread crumbs and seasonings. Dip fish in the flour, then egg, then roll in the crumb mixture.
- Place on a baking sheet coated with cooking spray. Spritz fish sticks with butter-flavored spray. Bake at 400° for 10-12 minutes or until fish flakes easily with a fork, turning once.
You can use your favorite fish, but whatever you use, you will enjoy it. You can also make your own tartar sauce for more flavor. I hope you enjoy this recipe and come back for more.
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“Eat Healthy, Live Healthy”
“Chicken breasts marinated in teriyaki sauce, lemon, garlic, and sesame oil, then grilled to a tasty finish. Very easy and great for a hot summer’s evening. Leftovers are great on a green salad or sandwich. Be sure to grill very hot and very fast!!”
- 4 skinless, boneless chicken breast halves
- 1 cup teriyaki sauce
- 1/4 cup lemon juice
- 2 teaspoons minced fresh garlic
- 2 teaspoons sesame oil
- Place chicken, teriyaki sauce, lemon juice, garlic, and sesame oil in a large resealable plastic bag. Seal bag, and shake to coat. Place in refrigerator for 24 hours, turning every so often.
- Preheat grill for high heat.
- Lightly oil the grill grate. Remove chicken from bag, discarding any remaining marinade. Grill for 6 to 8 minutes each side, or until juices run clear when chicken is pierced with a fork.
Amount Per Serving Calories: 240 | Total Fat: 7.5g | Cholesterol: 67mg
What a great grilling recipe for summer holidays and family picnics!! Enjoy!!
“Eat Healthy, Live Healthy”
Do you ever crave the famous Christmas meal of turkey and cranberries and it’s not Christmas? Here is a healthy alternative you can make anytime of the year..
- 1/2 cup finely shredded carrot
- 1/4 cup thinly sliced green onions
- 2 tablespoons fine dry bread crumbs
- 2 tablespoons fat-free milk
- 1/4 teaspoon dried Italian seasoning, crushed
- 1/8 teaspoon salt
- 1/8 teaspoon ground black pepper
- 12 ounces uncooked ground turkey breast or chicken breast
- 1 cup mixed baby greens
- 4 whole wheat hamburger buns, split and toasted
- 1/2 cup whole cranberry sauce
In a medium bowl, stir together carrot, green onions, bread crumbs, milk, Italian seasoning, salt, and pepper. Add ground turkey; mix well. Shape the turkey mixture into four 1/2-inch-thick patties.
Place patties on a greased grill rack directly over medium coals. Grill, uncovered, for 12 to 15 minutes or until patties are done (165 degrees F),* turning once halfway through grilling.
Arrange mixed greens on bottoms of buns. Top with grilled patties and cranberry sauce; replace top halves of buns.
Tip: Broiling Directions: Place patties on greased unheated broiler pan rack. Broil 4 to 5 inches from the heat for 11 to 13 minutes or until done (165 degrees F),* turning once halfway through broiling.
Thank you for visiting my blog and I hope you enjoy this delish recipe. Follow me on facebook at http://www.facebook.com and “LIKE” my page.
“Eating healthy is too expensive!” This is an excuse I hear way too often. It will actually cost you less to eat healthier, than it will to go out to eat.
Here is a great healthy recipe that will cost you $2.19 per serving (with 4 green and 4 red/yellow peppers). Now, stop using the “Eating healthy is too expensive!” excuse and lets start living a healthier lifestyle.
30 mins 400°F
- 1/2 cup chopped onion
- 2 cloves garlic, minced
- 2 teaspoons olive oil
- 2 14 ounce can reduced-sodium chicken broth
- 1 1/2 cups brown rice
- 1/2 teaspoon dried oregano, crushed
- 1/2 teaspoon ground black pepper
- 1/4 teaspoon salt
- 1/8 teaspoon paprika
- 1 14 1/2 ounce can diced tomatoes, drained
- 1 11 ounce can whole kernel corn with sweet peppers, drained
- 2 tablespoons snipped fresh cilantro
- 8 green, yellow, and/or red sweet peppers
In a large saucepan cook onion and garlic in hot oil over medium heat about 5 minutes or until onion is tender. Stir in broth. Bring to boiling; add uncooked rice, oregano, black pepper, salt, and paprika. Simmer, covered, about 40 minutes or until rice is tender. Remove from heat and stir in tomatoes, corn, and cilantro.
Preheat oven to 400 degrees F. Slice tops from sweet peppers; remove and discard seeds. In a 3-quart rectangular baking dish, arrange peppers in a single layer. Spoon rice mixture into sweet peppers; place pepper tops onto rice. Bake, covered, about 30 minutes* or until peppers are crisp-tender and rice mixture is heated through.
Thank you again for visiting my blog. If you enjoyed this inexpensive recipe, tell your family and friends where you found it. I will be posting my less expensive recipes in the near future, so stop by again soon.
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“This is perfect for a speedy lunch. It’s easy to make and you can keep most of the ingredients on hand for a nutritious meal.”
- Prep/Total Time: 25 min.
- Yield: 9 Servings
- 1 can (14-1/2 ounces) reduced-sodium chicken broth
- 1/3 cup water
- 1-3/4 cups uncooked couscous
- 3 cups cubed cooked chicken breast
- 1 can (14 ounces) water-packed artichoke hearts, rinsed, drained and chopped
- 2 medium tomatoes, chopped
- 1 medium sweet red pepper, chopped
- 1 small cucumber, sliced
- 1/2 cup minced fresh parsley
- 1/2 cup crumbled feta cheese
- 3 green onions, sliced
- 1/4 teaspoon pepper
- 3/4 cup fat-free Italian salad dressing
- In a large saucepan, bring broth and water to a boil. Stir in couscous. Cover and remove from the heat; let stand for 5 minutes. Fluff with a fork.
- Stir in the chicken, artichokes, tomatoes, red pepper, cucumber, parsley, cheese, onions and pepper. Drizzle with dressing and toss to coat. Refrigerate until serving. Yield: 9 servings.
Nutritional Facts 1-1/2 cups equals 392 calories, 5 g fat (2 g saturated fat), 60 mg cholesterol, 914 mg sodium, 54 g carbohydrate, 4 g fiber, 33 g protein.
by Wendy Millington