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Teriyaki Chicken Tenders

JULY 2003

IN THIS ISSUE:
Peculiar Produce
Tummy Troubles
RESEARCH UPDATE
       Eat Veggies, Save Money
RECIPE MAKEOVER
       Teriyaki Chicken Tenders
FOOD OF THE MONTH
       Raspberries
RECIPES OF THE MONTH
       Peaches with Raspberry Sauce
       Summer Squash Sauté
       Heirloom Tomato Salad

SERVES 5

eriyaki sauce is almost always super-salty and chicken tenders are usually breaded and fried. This recipe remakes both into a healthy low-sodium, low-fat item that is easy to make and fun to eat. A similar serving of teriyaki chicken can have over 2,000 milligrams of sodium, but this revised version has just 470 milligrams. The same amount of chicken tenders has about 410 calories, 23 grams of fat, and 1,000 milligrams of sodium. This non-battered and non-fried version has just 190 calories and 2 grams of fat.

Ingredients:

1/4 cup Kikkoman Lite soy sauce

1/3 cup Kikkoman Aji-mirin

1/3 cup Dole pineapple juice

1/2 teaspoon cornstarch

1 tablespoon sugar

1 tablespoon sesame seeds, toasted

1 tablespoon gingerroot, peeled and minced

2 garlic cloves, crushed

1 1/4 pounds Gelson's Finest chicken fryer breast tenders, washed and trimmed

2 teaspoons peanut oil

Directions:

Combine the soy sauce, mirin, juice, cornstarch, sugar, sesame seeds, ginger, and garlic. Stir to dissolve the cornstarch and sugar. Remove about 1/4 cup of the sauce and toss it with the chicken in a small bowl. Let marinate for about 10 minutes.

Heat oil in a large nonstick skillet over high heat. Add the chicken and the marinade it was sitting in. Cook, turning once until chicken is lightly browned on both sides. Remove chicken from pan and pour in the teriyaki sauce. Use a wooden spoon to scrape the bottom and sides of the pan. Cook until the sauce is reduced by half, about 2 minutes. Reduce heat to medium and add chicken back to pan, gently tossing to coat it with sauce. Remove from heat after about 2 minutes when sauce is slightly thickened. Serve immediately or enjoy cold.

Each serving of 3 tenders with 3 tablespoons of sauce contains:
Calories Fat Saturated Fat Cholesterol Sodium Total Carbohydrate * Daily	190 2 g 1 g 65 mg 470 mg 14 g	Dietary Fiber Sugars Protein Vitamin A Vitamin C Calcium Iron	0 g 12 g 27 g 1% DV* 6% DV* 4% DV* 7% DV*

hough not peculiar, raspberries are a bit more rare than strawberries and blueberries. If you're concerned about cholesterol and cancer, it's worth your while to seek them out; they're a treasure trove of disease-fighting phytonutrients.

Raspberries contain ellagic acid, which helps to reduce the risk of certain cancers and lower cholesterol levels. They're also high in dietary fiber and pectin, a type of soluble fiber that helps remove cholesterol from our bodies. Pectin helps fruit form the gel when they're being made into jellies and jams. Another antioxidant in the berries called monoterpenes actually inhibits cholesterol production to help prevent heart disease. Beta carotene is also present to help slow the aging process, boost our immune systems, protect our eyes, and of course, neutralize cancer-causing free radicals with its antioxidant powers. Catechins found in tea, red wine, and chocolate are found in raspberries, as well. They help reduce the risk of stomach, skin, and esophageal cancers by stabilizing free radicals.

These red gems are also a waist watcher's dream. A cup of raspberries has just 60 calories and over 8 grams of fiber, so they fill you up quickly for just a few calories. You'll also meet half your daily vitamin C requirement with just one cup.

Raspberries don't just come in red; try the black raspberries for a little nutritional boost and golden raspberries for an enticing splash of color. Raspberries are in season from June until October and are usually grown in California, so they arrive at Gelson's extra-fresh. Raspberries are the most delicate berries, so look closely at them to make sure they are plump and dry. Turn the box over to see that there are no stains on the paper box liner. Once you get them home, pick out any crushed or moldy berries that could cause others to spoil. Store them unwashed in the refrigerator for up to 2 days.

When you're ready to eat 'em, pick them over again and rinse and drain them with cold water. You don't need to cook raspberries, but they can be complimented with other berries and summer fruits and also go wonderfully with yogurt. This month, try my recipe for Peaches with Raspberry Sauce, A Kid-Friendly Recipe.

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The nutrition recommendations found in our newsletters are general in nature and are not tailored to specific health problems. Talk to your physician or other qualified health care practitioner concerning particular health issues or before beginning any nutritional program.