Very simple! A microwave dish that doesn't use oil. Sweet and sour chicken tenders with umeboshi flavor is healthy, yet is filling. The microwave and parchment paper steamed dish will cut down on your oil intake and help you lose weight.
Cut the chicken tenders into 3 pieces lengthwise, and wrap in plastic wrap. Remove the seed from the umeboshi, pound and set aside.
Use a rolling pin to flatten the chicken until doubled in size.
Soak the pounded chicken in the flavoring ingredients (soy sauce, mirin, umeboshi) for about ten minutes.
Spread parchment paper on the microwave tray, and place the chicken on top. Microwave for about 6 to 7 minutes.
Done The parchment paper keeps it from getting scorched, and it's moist and filling. It's healthy because it doesn't use oil!
Story Behind this Recipe
I was becoming concerned about my family and my own weight, so I thought of a healthy dish using parchment paper I received as a recipe tester. This is a dish that can be made without oil and is soy sauce-flavored to the parchment paper and the microwave.
Chicken tenders and non-oil cooking for a healthy dish.