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
½ 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 ¼ inch thick
Salt and freshly ground pepper
6 large scallions, thinly sliced
2 t. fresh lemon juice
1 t. walnut or hazelnut oil
- In a baking dish, combine the soy sauce, garlic, ginger and hot sauce. Stir in ½ cup of water. Add the chicken thighs and turn to coat. Cover and refrigerate for 1 hour, turning a few times.
- 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.
- 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.
14 g. fat
12 g. carbs