- 4
Ingredients
- 4 boneless, skinless chicken breasts (about 1 pound)
- 1/4 cup reduced-sodium Teriyaki sauce
- 4 teaspoons brown sugar
- 1/2 teaspoon grated or minced ginger
- 1/2 cup Panko bread crumbs
- 3 tablespoons plain bread crumbs
- 2 teaspoons oil
- 1/4 teaspoon garlic powder
Preparation
Step 1
Teriyaki Fried Chicken
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So much flavor, so little time! This dish is fashioned after Chicken Katsu, a dish from Japan consisting of fried chicken served with a thick, sweet sauce called katsu. The dish is popular here in the US in Hawaiian barbecue shacks and Japanese restaurants where you’ll find the fried chicken cutlets served with teriyaki sauce for dipping. For my quick and easy take I’ve gone one step further and built the teriyaki flavor right in! This fast dish has flavor to last for days. . . .
MAKES 4 SERVINGS
Ingredients
4 boneless, skinless chicken breasts (about 1 pound)
1/4 cup reduced-sodium Teriyaki sauce
4 teaspoons brown sugar
1/2 teaspoon grated or minced ginger
1/2 cup Panko bread crumbs
3 tablespoons plain bread crumbs
2 teaspoons oil
1/4 teaspoon garlic powder
Instructions
1. Preheat the oven to 425°F. Cover the chicken breasts in plastic wrap and gently pound to 1/4-inch thickness.
2. In a medium bowl, combine teriyaki sauce, brown sugar, and ginger. Add the chicken breasts to the sauce mixture and toss to coat. Let chicken marinate for 5 to 10 minutes (but not longer).
3. In a small bowl, mix together the Panko, breadcrumbs, oil, and garlic powder. Roll the chicken breasts in the breadcrumb mixture and place on a baking sheet. Spray tops with cooking spray and bake for 12 to 15 minutes, or until chicken is golden brown. Serve with an extra drizzle of Teriyaki sauce, if desired.
DARE TO COMPARE: According to L&L Hawaiian Barbecue, a “mini” Hawaiian Lunch plate of Chicken Katsu, macaroni salad, and rice has 1,190 calories. Instead, pair this recipe with the Creamy Potato Mac Potluck Salad (page 149) and a 1/2 cup serving of instant brown for less than 400 calories!
NUTRITION INFORMATION PER SERVING: (1 chicken breast) Calories 205 | Carbohydrate 16g (Sugars 7g) | Total Fat 4g (Sat Fat 0.5g) | Protein 25g | Fiber 0g | Cholesterol 65mg | Sodium 560mg | Food Exchanges: 31 /2 Lean Meat, 1 Starch | Carbohydrate Choices: 1 | Weight Watcher Plus Point Comparison: 5