Japanese Chicken Casserole - WLS friendly
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
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.
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.
