One of the recurring problems I have on a weeky basis is figuring out how to make chicken both interesting and healthy at least four out of the seven dinners.  See, the mister has issues with cholesterol so, as much as I would love to mix the week up with lamb or beef or sausages, it’s important to me that he’s around for a while.  Accordingly, the majority of our week is chicken and fish with an occasional lean pork loin for variety. 

One of my favorite things to do is pull out the wok because Asian food is an easy way to add loads of flavor without adding loads of fat.  Oh, and it’s fast.  I like fast.  Serve it with rice or Chinese egg noodles or even regular pasta.  Add some steamed broccoli … or bok choy … or green beans … or frozen peas … or carrots … or red pepper slices (or any combo thereof) for crunch.  In other words, this is a great base that you could cook every week – just make a couple of small changes and you would have a different dish every time.

Teriyaki Chicken

  • 4 Tbsp mirin (sweet rice wine)
  • 4 Tbsp soy sauce
  • 2 Tbsp packed light brown sugar
  • 2-inch piece of ginger, peeled and grated
  • 2 cloves garlic, grated
  • drizzle sesame oil
  • drizzle garlic oil
  • 4 chicken breasts or 6 thigh filets, skinned and cut into strips about 1/2″ wide
  • 3 green onions, sliced

Mix the mirin, soy, brown sugar, ginger, garlic and sesame oil, stirring well to combine.  Add the chicken strips and let them marinate for at least 15 minutes – if I have the time, I like to give it an hour.  However, as much as I like to make my marinade before work so that they can soak all day, I think an 8-hour bath would be too much for this dish.  Anyway, heat your wok over high heat until it’s very, very hot.  Add the garlic oil, then begin adding just your chicken pieces, saving the marinade.  Cook the chicken completely, then add the green onions and any other veg you plan to use.  When you’re ready, remove the chicken mixture to a plate, then add he marinade and boil to thicken.  Add the chicken and veg back to the wok and toss to coat with the teriyaki.

see? it doesn't take much to make a delicious, low-fat dinner

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