Marinated Chicken Teriyaki Made Healthy
Most people have chicken in their diet and enjoy it in its various preparations – fried, boiled, baked, barbecued, among others. Chicken is a rich source of protein that the body needs to perform its functions in growing, repairing and maintaining cells and tissues. It is also vital in strengthening immunity. It’s a good source of phosphorus, selenium, iron, magnesium and B vitamins.
Health experts and the US federal guidelines recommend eating lean meat, instead of fatty meat which is high in saturated fat and rich in calories. Considered unhealthy, meats that are not lean contribute to high cholesterol, high triglycerides and heart disease. They’re also responsible for weight gain and obesity.
Where being healthy is concerned, certain parts of the chicken are commendable, some are not. Chicken breasts are healthier than chicken legs, drumsticks or thighs. The breast part is naturally lower in fat and calories, and removing its fat and skin before cooking makes the breast even leaner. Note that a 3-ounce chicken breast without skin is 138 calories versus 166 calories if with skin, 3 grams versus 7 grams total fat for the same. Now, for a 3-ounce chicken leg without and with skin, its 159 versus 196 calories, 7 grams versus 11 grams total fat.
It’s teriyaki sauce that makes cooked chicken delicious and flavorful, but is also awesome in sodium. Sodium helps regulate blood pressure and muscle and nerve function, and as we know, if we go consistently beyond the 2,300 mg a day in recommended intake, it can contribute to high blood pressure in most susceptible people. Excessive consumption of sodium is also harmful to the heart, liver and kidneys. Marinating chicken in teriyaki sauce makes a great dish, but it will better to avoid additional salty condiments at the table. There’s always low-sodium teriyaki sauce which may have only 284 mg of sodium versus the regular version’s 611 mg.
Here are some tips for eating a healthier marinated chicken teriyaki. Remove all visible fat and skin before cooking, grill or bake the marinated chicken instead of cooking with oil, and use a non-stick pan to minimize the amount of oil needed if saute or stir-fry is desired. Be sure to pair this meal with other nutrient-dense foods, like whole grains, fruits and vegetables. So actually, marinated chicken teriyaki can also be healthy.
Healthier Teriyaki in Issaquah
For people who don’t prefer sushi, you can still dine with us! You will love our healthier chicken breast teriyaki in Issaquah. Here at Aji Sushi, we do our teriyaki right and delicious. It’s one of our specialties.