Japanese Chicken Casserole - WLS friendly

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Nutritional Info
  • Servings Per Recipe: 4
  • Amount Per Serving
  • Calories: 126.5
  • Total Fat: 1.4 g
  • Cholesterol: 10.3 mg
  • Sodium: 1,077.3 mg
  • Total Carbs: 18.8 g
  • Dietary Fiber: 0.5 g
  • Protein: 5.8 g

View full nutritional breakdown of Japanese Chicken Casserole - WLS friendly calories by ingredient
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Introduction

This is based on a recipe that my Grandmother used to make. I had it every childhood and young adult birthday, for as long as I can remember. When she no longer made it, my mom did. It's my all time favorite, and I was racking my brain to figure out how to make it WLS friendly!

Note: Original recipe calls for fryer chicken, with skin. Dusted with flour and ginger. Regular soy sauce and regular brown sugar. Served over steamed white rice.
This is based on a recipe that my Grandmother used to make. I had it every childhood and young adult birthday, for as long as I can remember. When she no longer made it, my mom did. It's my all time favorite, and I was racking my brain to figure out how to make it WLS friendly!

Note: Original recipe calls for fryer chicken, with skin. Dusted with flour and ginger. Regular soy sauce and regular brown sugar. Served over steamed white rice.

Number of Servings: 4

Ingredients

    1 lb. skinless, boneless chicken breast (4 half breasts)
    1/2 cup water
    1/2 cup low sodium soy sauce
    2 tsp. red wine vinigar
    1/4 cup Brown Sugar Substitute (12 tsp).
    4 tsp. grated ginger root
    1 tsp. sessame oil

Directions

wipe non stick fry pan with the sesame oil. Grate ginger root and rub on each of the 4 breast pieces. Add chicken to fry pan and sear.
Mix soy sauce, water, red wine vinigar, brown sugar substitute together in a bowl. Pour over browned chicken. Add a can (drained) of crushed pinneapple.
Cover and simmer for 20 minutes or until chicken in done.

Serve over quinoa.

Number of Servings: 4

Recipe submitted by SparkPeople user KATHYP63.

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