Chef Amy’s Lowfat Teriyaki Chicken
Recipe Developed by Chef Amy Jurist
I love this sandwich because it’s really easy and quick to make and has tons of flavor. Triple the recipe so that you have something quick to eat throughout the week. Try adding a slice of tomato for even more punch!
1 Boneless, Skinless Raw Chicken Breast -split in half and pounded to about 1/4” thick, or 2 thin pre-sliced chicken breast fillets about 4-5 oz each. (Foster Farms has just started selling them in packs of 6 and they’re the same price as the whole ones!)
1/4 cup + 2 tbl. of Low Sodium, Low Calorie Teriyaki Sauce -Just be sure to watch the sodium and calories. The one I like is only 15 cal per tsp and 0 fat. I love the brand Red Shell that I get at my local market.
3/4 cup of Red or Yellow Onions thinly sliced
4 Medium White or Cremini Mushrooms thinly sliced
2 Whole Wheat, Low Calorie English Muffins, split
2 Wedges Lite Laughing Cow Cheese –French Onion Flavor
1. Put chicken pieces in a plastic Ziploc bag and add 1/4 cup of the teriyaki sauce. Mix around so that sauce evenly coats the chicken pieces. Marinate for at least 1 hour to overnight. The l
longer it marinates, the better the flavor! Refrigerate until ready to saute.
2. Thinly slice onions by hand or on a mandoline about 1/8” thick.
3. Heat a medium nonstick grill pan or saute pan on medium high heat until a drop of water
sizzles. Then add 1tbl canola oil to pan and add onions and mushrooms. Turn down heat to
medium and saute, stirring frequently until onions are translucent and starting to caramelize
(golden brown). If they start to burn turn down your heat. Remove from pan and set aside.
4. If your onions cooked right and there’s no burned bits in the pan, you can just return pan to
stove and place on medium high heat.(if not, rinse out pan first) Add another tbl. of oil(or
nonstick cooking spray)to the pan.
5. Add chicken to pan and saute 2-4 minutes on each side. You want a nice golden brown color
on each side, or grill marks, if you’re using a grill pan. Be careful not to overcook! Remove
chicken from pan and let cool so you can slice it.
6. Slice the chicken on the bias so you get nice wide slices.
7. Toast the english muffin halves until golden brown and crispy.
8. Spread the French Onion cheese evenly over all the toasted muffin pieces.
9. Top each muffin with 1/4 of the sauteed onions.
10. Then lay sliced chicken on top of the onions
11. Drizzle about 1 tsp of teriyaki sauce across each sandwich and enjoy!
Equipment Note: A new nonstick pan will make all the difference in your low fat cooking. The food will glide much easier so you can use less oil. And it doesn’t have to be an expensive fancy pan. I got mine at my local warehouse supermarket and it’s great.
Timesaver Tip: I usually marinate and cook up about 5-6 chicken pieces, and 3x the onions at once so that I have them already made and ready to use throughout the week. I’ll make sandwiches a couple of days. I’ll make a cup of brown rice(I prefer brown basmati rice-it’s less gummy). Then a few meals I’ll have the chicken with 1/3 cup of rice, the onions, and some steamed broccoli and top with a drizzle of the teriyaki sauce.
Chef’s Tip: The Chef’s trick is to undercook the chicken slightly when you first cook it, so that when you reheat in the microwave to use it later, it’s cooked perfectly each time, and doesn’t get dry and overcooked!
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