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Quick & Healthy Recipes!  Click here...Tip #83: Soy Chicken w/ Shitake Mushrooms

The good news: All cuts of chicken are rich in tryptophan. Breasts are leaner than thighs, but dark meat is still health; a 4 ounce skinless serving has just 11 grams of fat!

Enjoy the following recipe. It’s easy and yummy!

 

Soy Marinated Chicken Thighs with Shitake Mushrooms
(from Cooking Light)

Active time: 25 mins. Total 2 hrs. 30 mins

4 Servings

cup low-sodium soy sauce
2 large cloves garlic, Minced
1 T. finely grated ginger
2 t. hot sauce
8 skinless chicken thighs
2 T. vegetable oil
1 pound shitake mushrooms, caps sliced inch thick
Salt and freshly ground pepper
6 large scallions, thinly sliced
2 t. fresh lemon juice
1 t. walnut or hazelnut oil

  1. In a baking dish, combine the soy sauce, garlic, ginger and hot sauce.  Stir in cup of water. Add the chicken thighs and turn to coat. Cover and refrigerate for 1 hour, turning a few times.
  2. Preheat the oven to 350 degrees. Bring the chicken to room temperature.  Discard half the marinade.  Bake the chicken for 40 minutes, basting a few times.
  3. Meanwhile, heat the oil in a large, no-stick skillet.  Add the shitake, salt, pepper; cook over moderately high heat for 4 mins. Add the scallions and cook over moderate heat for 5 mins. Stir in the lemon juice and walnut oil and serve with chicken.

One serving:
301 calories
14 g. fat
12 g. carbs

 

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