Ingredients :
- – 1 pound boneless, skinless chicken breasts, thinly sliced
- – ½ cup pineapple chunks, drained (fresh or canned)
- – ¼ cup low-sodium teriyaki sauce
- – ¼ cup honey (consider using a smaller amount for lower sugar)
- – ¼ cup low-sodium soy sauce
- – 1 tablespoon rice vinegar
- – ½ teaspoon red pepper flakes (optional)
- – 1 cup cooked brown rice or cauliflower rice for a lower-carb option
- – Optional: green onions and sesame seeds for garnish
Instructions :
- 1. Preheat the Oven: Preheat your oven to 400°F (200°C).
- 2. Prepare the Marinade: In a bowl, mix together the teriyaki sauce, honey, soy sauce, rice vinegar, and red pepper flakes (if using). This will be your marinade and sauce.
- 3. Marinate the Chicken: Place the thinly sliced chicken breasts in a large bowl or a zip-top bag. Pour half of the marinade over the chicken, ensuring all pieces are coated. Let it marinate for at least 15 minutes (or up to 1 hour in the fridge for more flavor).
- 4. Prepare the Sheet Pan: Line a baking sheet with parchment paper or lightly grease it to prevent sticking.
- 5. Arrange the Ingredients: Spread the marinated chicken evenly on the sheet pan. Scatter the pineapple chunks over the chicken.
- 6. Bake: Bake in the preheated oven for about 20-25 minutes, or until the chicken is cooked through and reaches an internal temperature of 165°F (75°C). You can broil for an additional 2-3 minutes at the end for a bit of caramelization if desired.
- 7. Serve: While the chicken is baking, prepare the cooked rice or cauliflower rice. Serve the chicken and pineapple over the rice, drizzling with the remaining marinade.
- 8. Garnish: Optionally, sprinkle with chopped green onions and sesame seeds for added flavor and presentation.
- Over the course of 12 weeks, I’ve diligently stuck to the recipes outlined in the Bariatric and Gastric Cookbook, resulting in a remarkable 68 lbs weight loss. The cookbook’s organization by sections is incredibly helpful, and I’m especially impressed by its guidance on portion sizes relative to point values.
I wholeheartedly endorse this cookbook for anyone undertaking the Bariatric and Gastric Program in 2025. Don’t miss out on the opportunity to try it for yourself!
