Serves 6 (2 chicken thighs per serving)
This delicious meal can be prepared in about 30 minutes. The recipe can easily be cut in half to serve three or you can cook the full amount and use leftovers in a wrap with raw veggies the next day.
Ingredients:
1 tablespoon cornstarch
1 tablespoon cold water
1/2 cup light brown sugar
1/2 cup low-sodium soy sauce or Tamari sauce
1/4 cup cider vinegar
1 garlic clove minced or 1/4 teaspoon garlic powder
1/2 teaspoon ground ginger
1/4 teaspoon finely ground black pepper
12 boneless, skinless chicken thighs
Scallions for garnish (optional)
Preheat oven to 425 degrees F. Combine all ingredients except chicken in a small saucepan and simmer over low heat, stirring frequently, until sauce thickens and bubbles. Set aside.
Place chicken thighs in a lightly oiled 9 x 13-inch baking dish. Brush chicken with the sauce. Turn pieces over and brush on more sauce.
Bake in the preheated oven for 30 minutes. Then turn chicken thighs over and bake for another 30 minutes, until no longer pink and juices run clear. To give the chicken that delicious caramelized taste, baste with remaining teriyaki sauce every 10 minutes while baking. Garnish with scallions if desired.
Serving suggestion: Slice and serve on white or brown rice with steamed or stir-fried vegetables on the side.
Per Serving (1/6th recipe; chicken only): 230 Calories; 5g Fat (21.6% calories from fat); 1g Saturated Fat; 28g Protein; 16g Carbohydrate; trace Dietary Fiber; 115mg Cholesterol; 924mg Sodium. Exchanges: 0 Grain (Starch); 4 Lean Meat; 1/2 Vegetable; 0 Fat; 1 Other Carbohydrates.
Recipe is low fat, low calorie and gluten free if using Tamari sauce.
Recipe courtesy of LowFatLifestyle.com. Visit them on the web for more free recipes and healthy-cooking tips.