teriyaki chicken

another favorite with a new twist.

i made this for dinner last night.  i forgot to take a photo of the final result but thankfully, there was enough remaining for leftovers tonight.

4 chicken breasts cut in half lengthwise
1/2 cup lite soy sauce (tamari)
1 cup of sprite
1 tbsp sesame oil
3 green onions (chopped)

marinate for at least four hours (overnight is best).

grill over low heat for 7-8 minutes per side, flipping only once.  let grilled chicken rest covered (off grill) for 5 minutes.

it looks a little dry re-heated but it wasn't at all.

my favorite new rice is short grain brown rice (lundberg brand available at harmons).  i have been trying to find a brown rice we all will like and this has become the favorite around here.  the kids gobble it up, especially with a little butter and light soy sauce drizzled over the top.  the rice has a perfectly chewy texture, it's sticky and has a nice flavor.  i cook it in my rice cooker because i can preset the cook time.  it takes a while (last night it took two hours!) so plan in advance.

we had steamed broccoli with our dinner but i didn't want to steam a bag just for myself tonight as the husband was working late and the kids wanted chicken nuggets and fries.  grapes hit the spot.

give it try and let me know what you think!

1 serving of chicken (yields 8 - 3oz portions); 163 calories, 3.9g fat (1g sat fat), 73mg cholesterol, 342mg sodium, 2.8g fiber,  2.7g sugar, 27.1g protein.

1 serving of rice (3/4 cup); 170 calories, 1.5g fat (0g sat fat), 0g cholesterol, 40g carbs, 3g fiber, 0g sugar, 3g protein.


Scottkids said...

Sounds good!!! I have a super good recipe for oriental chicken you would probably like! I'll post it sometime!

Rachel Ure said...

i will try it. i also appreciate the tip about good brown rice. i have been usingf uncle bens brown minute rice- i am sure a lot of nutrition is lost there....

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