Quick, Easy and Delicious Recipes from Baptist Health – Grilled Teriyaki-Glazed Chicken

I thought this would be the perfect recipe to share, as it is one from our very own wellness menu this week at West Kendall Baptist Hospital. The grilled teriyaki-glazed chicken breast with jasmine rice and green beans is simple to prepare, low in sodium, and packed full of flavor and aromatics. You normally wouldn’t consider anything with teriyaki or soy to be low-sodium, but in this case we are going to make our own teriyaki glaze, without any soy. Instead, we will use a soy substitute found in many local grocery stores or even online. I used Bragg’s, but there are several other brands out there

 

You’ll need the following: (one serving)

• 4 ounces boneless, skinless chicken breast
• 2 ounces raw jasmine rice
•  4 ounces green beans, trimmed

Low-sodium teriyaki sauce (Serves 20)

Combine all ingredients in a saucepan and heat until sugar is dissolved. Store in the refrigerator.

•  1 cup soy sauce substitute (Bragg’s or Golden Mountain)
• 2 T sesame oil
• 2 T sake
• 1/2 cup sugar
• 3 garlic cloves, crushed
•  2 slices ginger root
• pinch black pepper

-Place jasmine rice in a pot or rice cooker. For every one part rice use 1 and 1/2 parts water, cook covered and set aside.

-Lightly season the chicken breast with salt and pepper, or use an alternative like Mrs. Dash. Place chicken on the grill, turning periodically, until chicken is cooked through or it reaches 165 degrees.

-Blanch green beans in boiling salted water until done; they should have a slight crisp bite to them.

-To finish, use a teaspoon of your teriyaki glaze to drizzle over your grilled chicken.

Nutritional information:  calories 427; fat cals 77;fat 8; sat fat 2; poly  fat 1;mono  fat 1; cholesterol 92; sodium 260;  protein 33

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 This is a great accompaniment for holiday meals like turkey or even pork.  Instead of using the traditional sugary, processed cranberry sauces, try this Cranberry Mojo for a nice South Florida twist.

Cranberry Mojo (yield 3 cups, serves 6

• 3 ounces cranberry juice
• 4 ounces fresh or frozen whole cranberries
• 1 red onion, small dice
• 1 T fresh chives, chopped finely
• 1 jalapeno, seeded and membrane removed, small dice
• 5 limes, juiced
• 2 tsp. Dijon mustard
• 1 tsp. sherry vinegar

Place the juice in a saucepan and reduce by two-thirds – it should almost reach a syrupy or glossy state. In a food processor pulse the cranberries until they are chopped small. Do not puree. 

Place cranberries in a bowl, and combine with the rest of the ingredients; season with salt and pepper to taste, and refrigerate for 1-2 hour for best results.

Nutritional information:  calories 40; calories from fat 13; fat 0; sat fat 0; cholesterol 0;sodium 3mg; carbohydrates 12g; protein 1g