by Susan Stuck
Feel like chicken for dinner but don't want to work at it too hard? When you think of chicken, is the first thing that comes to mind fatty, fried and greasy?
What about tasty, healthy, speedy chicken? We can do that! It's possible to have a quick and easy meal in 15 minutes or less!
Fresh or frozen, chicken breasts are infinitely adaptable, and their lean, low-fat profile is renown.
This dish is only 208 calories per serving and only 7 grams of fat. You'll also get a whopping 29 grams of protein out of the meal.
Prep time: 10 - 15 minutes | Total time: 15 minutes | Yield: 2 servings
• 2 teaspoons olive oil
• 2 boneless, skinless chicken breasts
• 6 scallions, thinly sliced – green and white parts kept separate
• 2 teaspoons grated fresh ginger
• 3 tablespoons mirin (Japanese seasoning wine) or low-sodium chicken broth
• 2 tablespoons low-sodium teriyaki sauce
Heat oil in a small, heavy-bottomed skillet over medium-high heat. Season chicken breasts with salt and pepper. Brown chicken on both sides, about 3 minutes per side.
Add scallion white parts and ginger. Cook for 1 minute, stirring. Add mirin or broth and teriyaki sauce. Bring to a simmer and cook until chicken is cooked through, about 3 minutes.
Remove pan from heat, stir in scallion greens and serve.
Serve with soba (Japanese buckwheat noodles) tossed with a little peanut butter and rice vinegar; grated carrots sweetened with a tablespoon or two of orange juice concentrate.
© Alere. All rights reserved. Last reviewed June 2012. Photo courtesy of iStockphoto.