KitchyMama Meals

I'm a sucker for smothered chicken and really anything with bacon or cheese in it, on it, near it--you get the picture.  This Teriyaki Smothered Chicken has it all--sweet, salty, cheesy, even that just off the grill taste you only get in summer!

Okay, I admit that this meal isn't going to win any health food awards, but I think I can get you a fine dinner for around 534 calories.  I'm totally pregnant and trying to eat healthy all the time is a bit of a challenge these days.  This is a compromise meal---some healthy attributes, but plenty of fat and salt to satiate my cravings!  Serve it up with a side of brown rice, broccoli and a strawberry-pineapple smoothie (117 calories) for dessert and yum-o!

Teriyaki Smothered Chicken Recipe

1 lb chicken breasts 1/2 cup Kikkoman teriyaki sauce 1 clove garlic, minced 1 cup part-skim mozzarella cheese, grated 3 slices thick bacon 1/2 cup crushed pineapple in own juice, drained 2 cups red bell pepper, julienned 1 cup onion sliced 1 Tbsp olive oil

1 Mince garlic and mix with teriyaki sauce. Marinade chicken for at least 2 hours, preferably overnight.  I only marinated it for a couple of hours and it was still great. 2 Cut bacon into small pieces and cook over medium high heat until crispy. I cut the bacon before I cook it so I don't burn my fingers trying to cut up hot bacon.  Remove from stove top and place on paper towel to drain. Set aside. 3 Grate cheese, set aside 4 Drain pineapple, set aside 5 Slice onion and pepper into thin slices. Heat oil in frying pan, and saute vegetables until soft and slightly caramelized. Let them cook slowly, about 20 minutes. 6 While vegetables are cooking, Take your chicken to the grill and cook them, turning frequently.  7 When the chicken is almost done, preheat the oven to broil. Place cooked chicken in square baking dish and cover with 1/2 of the cheese. Top with onions and peppers, pineapple, and bacon then finish with the remaining cheese. Broil in oven until cheese is melted.

Servings: 4 Yield: 4 pieces

Nutrition Facts Serving size: 1/4 of a recipe (8.3 ounces). Percent daily values based on the Reference Daily Intake (RDI) for a 2000 calorie diet. Nutrition information calculated from recipe ingredients and includes the entire 1/2 cup of teriyaki sauce which skews the sodium content.  No doubt this recipe is still high in sodium, but not quite this high! Amount Per Serving Calories 344.4 Calories From Fat (57%) 197.81 % Daily Value Total Fat 22.15g 34% Saturated Fat 8.21g 41% Cholesterol 51.86mg 17% Sodium 1846.41mg 77% Potassium 432.8mg 12% Total Carbohydrates 17.48g 6% Fiber 1.76g 7% Sugar 12.2g Protein 18.27g 37%

Strawberry- Pineapple Smoothie Recipe I make simple, quick smoothies without a lot of fuss.  For our 117 calorie dessert tonight, I used the juice from the can of pineapple and the leftover pineapple that I didn't use for the smothered chicken.  I then dumped about 3/4 of a bag of frozen strawberries into the blender and a couple of scoops of plain yogurt--maybe a cup or so.  I then sweeten with Truvia to taste.  Blend and enjoy.  We actually ate ours with our meal instead of as a dessert.  It's summer and hey....why not? Here's the calorie breakdown for this meal/ dessert combo: 1 piece of chicken with 1/4 of smothering: 344 calories 3/4 cup brown rice: 140 calories 2 cups steamed broccoli: 50 calories 8 oz smoothie: 117 calories Meal total= 534 calories, with dessert, 651 calories.