To start, substitute chicken breasts for the thighs listed to cut fat substantially. Next, instead of soy sauce use Mrs. Dash salt-free teriyaki, or a similar salt-free brand. I’ve tested several, click here to read about them.
The Pandemic has seen many salt-free products disappear from supermarket shlves, so you may ahve to shop online to find any of these right now.
I’m not sure how high the sugar content is from using honey, if you worry about sugar, use less honey.
I’d also substitute a low-salt, low-sugar ketchup for a regular brand.
Early on in this blog I wrote a post asking how many ways someone could prepare white-meat chicken. I was making the transition to how I had always eaten to eating only items my nutritionists had recommended after my first stent was put in, back in 2012.
I’ve since found and written about many options for making the driest part of chickens, the white meat, tastier and more palatable.
4 thin chicken breasts (boneless, skinless) (be sure they’re thin, the thicker the chicken, the longer you need to cook it)
4 tablespoons olive oil (one for rubbing and one for cooking)
2 teaspoons kosher salt (leave this out,m you don;t need it)
1 teaspoon black pepper
4 cloves garlic (pressed)
2 teaspoons parsley (dried)
1 teaspoon thyme (dried)
1/2 teaspoon cayenne pepper (I’m not a fan of hot peppers, I’d substitute Mrs. Dash chicken spice mix instead)
Rub the chicken breasts generously with oil. Season with all of the seasonings.
In a large skillet over medium-high heat, heat another 2 tablespoons of oil and add the chicken breasts. Cover the pan with a lid, leaving a small gap for steam to escape. Cook for 3 minutes without touching the pan or the chicken. Once the tops of the chicken turn white, flip and cook for an additional 3 minutes. Remove the chicken from the pan and serve immediately.
Remember to always cook chicken thoroughly. If you can cut it and see red meat or meat that looks more like jelly, it’s not done, the meat should be white all the way through the entire breast.
While you can make this on an outdoor grill, it would probably work best on a grilling pan put on the grill to keep all the juices from dripping down into the fire source, be it gas jets or charcoal. Using a charcoal grill would add that charcoal-ly flavor as well.
Here’s the recipe and instructions. I’d leave out the salt and get the lowest-fat mozzarella you can find. Some stores may still have fat-free mozzarella. I was able to find it pre-Pandemic, but haven’t seen it since Covid hit and stores starting cutting the variety of items they carry.
Note that the recipe calls for chicken cutlets, which are very thin and cook quickly. If you use regular chicken breasts, either pound them down to a thin consistency or cut them into thinner pieces to avoid under-cooked chicken. A meat thermometer is a must here.
2 tablespoons extra-virgin olive oil
2 tablespoons balsamic glaze (you can make this yourself or buy it pre-made), divided
1 tablespoon chopped fresh basil, plus more for garnish
2 cloves garlic, grated
½ teaspoon ground pepper
¼ teaspoon salt (eliminate this)
1 pound chicken cutlets
1 cup shredded part-skim mozzarella cheese (get the lowest-fat mozzarella you can find)
1 small tomato, thinly sliced
Step 1 Preheat grill to medium-high or heat a grill pan over medium-high heat.
Step 2 Combine oil, 1 tablespoon balsamic glaze, basil, garlic, pepper and salt in a small bowl. Brush the mixture on both sides of chicken.
Step 3 Oil the grill rack or pan. Grill the chicken until it easily releases from the grill or pan, 3 to 4 minutes. Flip and top with mozzarella and tomato. Grill until the cheese is melted and an instant-read thermometer inserted into the thickest part of the chicken registers 165°F, 3 to 4 minutes more. Drizzle with the remaining 1 tablespoon balsamic glaze and sprinkle with more basil, if desired.