Simple low calorie teriyaki marinade

I'm a sucker for all things teriyaki, and could drink a bottle of Mr. Yoshida's sauce like nothing,  but during the competition season it's not a possibility. The amount of sugar in the sauce certainly doesn't fit into my nutrition program. However, I found a way to get a great tasting teriyake marinade that's extremely simple to make.

Preparing chicken

Simple low calorie teriyake marinade with chicken

• 3 lb. chicken breasts
• 1/2 cup Kikkoman soy sauce 
• 2 packs Splenda
• 5 cloves garlic chopped
• 1/4-1/2 cup chopped green onions (optional)
• ginger (optional)
• sesame seeds for garnish
• 3 T sesame oil (not needed for grilling)

Heart healthy substitutions

• Pam cooking spray
• Truvia sweetener
• Stevia sweetener
• Low sodium soy sauce

Simple low calorie Teriyake marinade preparation

Pan seared chicken in teriyake marinade

I cook in very large portions for my bodybuilding program and for my family, but this teriyake marinade is adjustable for smaller portions. You can see, I used it for three pounds of chicken.

In a large mixing bowl add chopped green onions, soy sauce, garlic and Splenda. Add ginger if you are using that, also. Stir it well. Add chicken. Let it sit for an hour or two. Overnight is better, or freeze your chicken in the teriyake marinade for the future.

Pan seared or grilled

Grill the chicken or pan sear it. There's no need to use the sesame oil if you plan to cook it on the grill. In the bodybuilding off season I use one table spoon at a time to cook one pound of chicken; then repeat the cooking process. Tonight I used Pam cooking spray. Sprinkle toasted sesame seeds over the chicken.

*If you use Splenda, green onions, soy sauce and garlic in those quantities the calories total 106. I used www.Fitday.com to get these numbers.

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