Marinated Teriyaki Stovetop Chicken

The weight loss surgery diet can get so boring and mundane. The idea of just chicken is not appealing, to anyone, but it is one of the best lean protein sources that yields weight loss results!

Patients are often looking for ways to keep chicken moist and to keep it flavorful. Too many sauces or the wrong kind of sauces can backfire and lead to extra carbs and calories when you were really trying to focus on getting in chicken!

Teriyaki sauce too can get high in sugar, so limited amounts is certainly for the best.

Kikkoman Teriyaki Sauce is a very common brand for store bought teriyaki sauce (nutrition label below). Surprisingly, it’s not as high calorie as we often think! Nonetheless, a little goes a long way to keep moisture and flavor in the chicken without overdoing it.

This recipes uses 1/4 a cup of teriyaki sauce and makes 4 servings which means each serving gets 0.06 cups of sauce…about the same as one serving that the nutrition label shows. 15 calories.

Of course if you drizzle a little more on the top you need to consider that as well. However, if you are focusing on a lean protein like chicken and pairing it with a non-starchy vegetable like these pan roasted peppers I paired them with, the extra tablespoon of teriyaki on the top won’t throw of your macronutrients. Wondering what I mean? Check out this post about how to use MyFitnessPal after WLS. 

Marinated Teriyaki Stovetop Chicken

Course: Main Dish

Cuisine: American, Grill, Stove Top

Prep Time: 25 minutes minutes

Total Time: 25 minutes minutes

Servings: 4 servings

Calories: 126kcal

Author: Steph Wagner

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Ingredients

• ▢ 4 (4 oz) boneless, skinless chicken breast cut in half or pound out meat if thicker than 1 inch
• ▢ 1/4 cup teriyaki marinade
• ▢ 1/4 tsp sea salt
• ▢ 1/4 tsp black pepper

Instructions

• ▢
  In a shallow dish layer chicken breast in a single layer. Season with salt and pepper and drizzle marinade over chicken. Use a fork to turn chicken in the dish to coat evenly. Cover and refrigerate 20-30 minutes.
• ▢
  Heat a non-stick grill pan to medium-high heat. Spray with cooking spray or drizzle lightly in 1 tsp of olive oil.
• ▢
  Remove chicken from marinade. Add chicken breast to the heated pan and cook 5 minutes. Turn and cook 5 minutes more. Use a meat thermometer to check internal temperature is 165F.
• ▢
  Remove chicken to a cutting board and slice. Drizzle lightly with marinade for serving.

Nutrition

Serving: 3oz | Calories: 126kcal | Carbohydrates: 3g | Protein: 24g | Fat: 3g | Saturated Fat: 1g | Trans Fat: 1g | Cholesterol: 73mg | Sodium: 967mg | Potassium: 462mg | Fiber: 1g | Sugar: 3g | Vitamin A: 35IU | Vitamin C: 1mg | Calcium: 11mg | Iron: 1mg