Soy Garlic Chicken



boneless skinless chicken breast meat

(use tenders if you want them to cook fast)

about 4 breasts worth

about 1 cup low sodium soy sauce

several dashes garlic powder, not garlic salt, can use

several cloves finely chopped garlic if you want

dash lemon juice

dash oil, i use garlic flavored olive oil but whatever you

have on hand will probably work just fine



Combine all ingredients in a zip top freezer bag and squeeze all the

air out. If the marinade doesn't cover the chicken, add a bit more

soy sauce (or oil if you don't mind a bit more fat and calories) until

it just covers. Seal the bag and leave to marinate in the fridge an

hour or two. Put chicken on foil lined baking sheet and bake at 350

to 400 until done, around 15 minutes...more or less depending on how

thick your chicken is and how hot the oven is. Lower oven produces

better flavor and texture, but takes longer to cook. Or cook it

however you want, on the grill or in a frying pan. I have sliced this

chicken into strips, fried it without adding more oil in a good

nonstick pan, then tossed it on top of rice, noodles, salad, whatever

you have on hand. If I just cook it in the oven I serve it with

cooked veggies, usually steamed broccoli or carrots with lemon, fresh

cooked green beans, or salad. Flavor additions or variations: add

about 1/2 water 1/2 soy sauce, then some Italian seasoning or herbs

use low fat Italian dressing instead of the soy sauce. Try using well

trimmed beef instead of chicken, mesquite seasoning instead of garlic

(or in addition to if you want)