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  • The Low Fat Chick 7:36 pm on September 24, 2011 Permalink | Reply
    Tags: asian, , potstickers, teriyaki,   

    Crispy Peanut Chicken Potstickers 

    One of my favorite things to do is eat multiple plates of smaller foods. It is a fabulous way to explore multiple flavors at one time, just like the Spanish tradition of tapas. This dish is part of my small plates of food fascination. Baking these pot stickers instead of steaming gives them a nice crispy crunch and makes them great for dipping into teriyaki sauce. I developed this recipe but want to warn those monitoring sodium to be be careful with the teriyaki sauce. Either make your own sauce with low sodium soy sauce or buy low sodium teriyaki sauce. These potstickers are great for a party as well.


    1 lb ground chicken
    2 Tbs garlic, minced
    2 Tbs fresh ginger, minced
    2 Tbs scallions, minced
    1/4 cup chunky natural peanut butter
    2 Tbs brown sugar
    1 Tbs chili garlic sauce
    1 Tbs fresh basil leaves, chopped
    36 pot sticker or wonton wrappers
    spray canola oil
    1/2 cup teriyaki sauce


    In a hot pan sauté ground chicken, garlic, ginger and scallions together until the chicken is thoroughly cooked.

    Drain off the excess fat and mix the chicken together in a bowl with the peanut butter, brown sugar, chili garlic sauce, and basil. Chill the mixture.

    Heat the oven to 425 degrees.

    Place about a teaspoon of mixture in the center of each wrapper. Fold in half, using a dab of water to glue the edges.

    Spray a large baking sheet with canola oil. Place the pot stickers on the sheet. Spray the top with canola oil.

    Bake for 12 minutes or until crispy.

    Serve with teriyaki sauce.

    Servings: 8
    Serving size: 1/8 of a recipe (11.4 ounces).
    Calories 631.62

    % Daily Value
    Calories From Fat (16%) 102.88
    Total Fat 11.47g  18%
    Saturated Fat 2.63g 13%

    Do not use peanut butter made with partially hydrogenated oil, whole hydrogenated oil, or palm oil.

  • The Low Fat Chick 7:10 pm on September 10, 2011 Permalink | Reply
    Tags: , teriyaki, tilapia   

    Teriyaki Tilapia 

    Due to catered lunches at work twice a week when I attend project meetings, I feel the need to ensure I eat light in the evenings. Many of the lunches are top quality but heavy and so I need to balance out such rich meals with light dinners (and breakfasts). So, lately I have been on a fish kick for dinner because not only is fish light, but also good for the heart. While at the grocery store buying cod for Baked Cod Casserole, I decided to grab a pound of tilapia. I did not know what I was going to do with the tilapia, but I knew since it is a mild white fish, many flavors would compliment it. Days later I had a craving for something with a teriyaki flavor, and decided to cook the tilapia with this flavor. The results? A light, fresh and flavorful dish. Why buy bottled teriyaki sauce when you can make your own fresh marinade? Nothing is better than fresh garlic enriching the marinade. I really enjoyed this meal as I served the fish with a side of broccoli.


    1/4 cup reduced sodium soy sauce
    2 Tbsp brown sugar
    3 large garlic cloves, minced ( about a 1 tablespoon)
    juice of 1 lime ( about 1-2 tablespoons)
    1 tsp fresh ginger, minced
    1/4 tsp crushed red pepper flakes
    1 lb tilapia fillets


    Combine the soy sauce, brown sugar, garlic, lime juice, ginger and red pepper flakes in a wide, shallow baking pan that will hold all of the fish in a single layer. Stir briefly to dissolve the sugar.

    Add the tilapia, then turn it over so that it’s coated all over with the marinade. Set aside for 10 minutes, then flip and marinate for 10-20 more minutes.

    Heat the broiler to high and move the oven rack to position closest to heat. Slide the pan into the oven and broil the fish for 5 minutes. If the juices in the pan begin to burn, add a little water to the dry spot to prevent burning.

    Turn the fish over and broil for 5 more minutes. The fish should be opaque and flaky.

    Spoon the sauce over the fish when serving.

    Servings: 4
    Serving size: 1/4 of a recipe (5.3 ounces).
    Calories 149.89

    % Daily Value
    Calories From Fat (12%) 17.71
    Total Fat 1.96g 3%
    Saturated Fat 0.67g 3%

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