Have you noticed that it’s really hard to find a meal that is both low-fat and low-carb that tastes good and satisfies? I have been desperately trying to incorporate these types of meals into my diet but I found most of them to be very bland and I was usually hungry shortly after eating.
When I met my husband, he introduced me to a fun little place to eat near his work that was called Bento. What they served was delicious grilled chicken over white rice with mouth-watering teriyaki sauce drizzled all over the top.
After I became more health-conscious, I thought that Bento would be a thing of the past. It was loaded with sugar and unhealthy carbs. After not having any Bento for some time, I found myself often craving that delicious dish from time to time. Then I had a light bulb moment and realized that I could probably make it at home and just change it up a bit. I first tried to find a store-bought teriyaki sauce without sugar. All my local stores didn’t have any and so I decided to try making the sauce from scratch. I looked up a traditional teriyaki sauce recipe and modified it and was pleasantly surprised to find that it was pretty easy to make.
After a bit of tweaking, I’m very happy with this recipe. It is basically just a lean protein with a non-starchy vegetable, but somehow it doesn’t taste like it. I don’t even miss the fat, sugar and carbs from the original Bento.
This version of this recipe is over zoodles, which are spiralized zucchini. I have a super awesome kitchen gadget that does all the work for me. The one I have can be found here.
I have also been seeing an increasing amount of spiralized veggies in some grocery stores in the produce department. Yay for options!
If you follow Trim Healthy Mama then this is a Fuel Pull meal. If you want to make it with brown rice in place of the zucchini, it would turn this recipe into an E meal.
A delicious, low carb, low fat meal
- 4 skinless chicken breasts
- 3-4 zuchhini
- 1/4 teaspoon xanthan gum
- 3 tablespoons cold water
- 1 tablespoon Pyure
- 1/4 cup soy sauce
- 1/4 cup apple cider vinegar
- 3 cloves garlic, minced (or 1/2 teaspoon garlic powder)
- 1 tablespoon ginger, minced (or 1/2 teaspoon ground ginger)
- 1/4 teaspoon ground black pepper
- Step 1 If using oven, preheat to 425 degrees F.
- Step 2 In a small saucepan over low heat, combine the xanthan gum, water, sweetener, soy sauce, vinegar, garlic, ginger, and pepper. Let simmer, stirring frequently, until sauce thickens and bubbles.
- Step 3 Place chicken pieces in a lightly greased baking dish. Brush chicken with some of the sauce. Turn pieces over and brush again.
- Step 4 Bake in the oven for 10-15 minutes and turn chicken pieces and brush on sauce. Bake for an additional 10-15 minutes depending on size and thickness of chicken breast, until no longer pink in the center and juices run clear.
- Step 5 If grilling, cut chicken into strips and place in ziplock bag with 1/2 the sauce and place in fridge to marinate for 1/2 an hour. Cook on grill until no longer pink.
- Step 6 To make your zoodles, peel zucchini and spiralize and place in microwave safe bowl. Microwave zoodles just enough to warm them up. ( I prefer this method because I like them to be a little firm and not watery.)
- Step 7 Place zoodles into serving bowls, place cooked chicken on top, pour remaining sauce over all and sprinkle a garnish amount of sesame seeds to finish.
- Step 8 Dig in, and enjoy!