Wednesday, September 12, 2018

TERIYAKI CHICKEN AND VEGETABLES

TERIYAKI CHICKEN AND VEGETABLES IS AN EASY AND HEALTHY MEAL THAT’S PERFECT FOR A BUSY WEEKNIGHT! HOMEMADE TERIYAKI SAUCE MAKES THIS DISH, AND YOU CAN USE YOUR FAVORITE VEGGIES!
Teriyaki Chicken and Vegetables is an easy and healthy meal that's perfect for a busy weeknight! Homemade teriyaki sauce makes this dish, and you can use your favorite veggies!

Ingredients
  • For the sauce:
  • ¼ cup soy sauce
  • ½ cup water
  • 2 teaspoons minced garlic
  • 1 teaspoons minced ginger
  • 2 tablespoons of honey
  • 1 tablespoon brown sugar
  • 2 teaspoons toasted sesame oil
  • 1 tablespoon + 1 teaspoon cornstarch
  • For the stir fry:
  • 1 1/4 lbs chicken breast cut into 1-inch pieces
  • 2 cups broccoli florets
  • 1 red bell pepper cut into1-inch pieces
  • salt and pepper to taste
  • 1 tablespoon vegetable oil
  • 1 tablespoon sesame seeds

Instructions
  1. For the sauce:
  2. Place the soy sauce, water, garlic, ginger, honey, brown sugar and sesame oil in a small pot over medium-high heat. Cook for 2 minutes. Turn up the heat to high and bring to a boil.
  3. Mix the cornstarch with 2 tablespoons of cold water until dissolved. Add the cornstarch mixture to the sauce and boil for 1-2 minutes or until sauce has thickened. Set sauce aside.
  4. For the stir fry:
  5. Heat 1 teaspoon vegetable oil in a large pan over medium-high heat. Add the broccoli and red peppers and season with salt and pepper. Cook for 4-5 minutes or until the vegetables have started to brown and soften. Add 2 tablespoons of water and cook, until water has evaporated. When your vegetables are crisp & tender, remove them from the pan and set aside; cover to keep warm.
  6. Wipe out the pan. Heat the remaining 2 teaspoons of oil in the pan over high heat.
  7. Place half of the chicken in the pan and season generously with salt and pepper. Cook for 3-4 minutes on each side or until cooked through. Set the first batch of chicken aside and repeat the process with the rest of the chicken.
  8. Add all of the chicken and vegetables back to the pan. Pour the sauce over the top and cook for 2-3 minutes over medium-high heat until warmed through.
  9. Sprinkle with sesame seeds and serve.
Recipe Adapted From realhousemoms.com

Notes :
Nutrition Facts
Teriyaki Chicken and Vegetables
Amount Per Serving
Calories 210 Calories from Fat 72
% Daily Value*
Total Fat 8g 12%
Saturated Fat 3g 15%
Cholesterol 36mg 12%
Sodium 895mg 37%
Potassium 455mg 13%
Total Carbohydrates 20g 7%
Dietary Fiber 2g 8%
Sugars 13g
Protein 15g 30%
Vitamin A 24.6%
Vitamin C 96.6%
Calcium 4.9%
Iron 7.3%
* Percent Daily Values are based on a 2000 calorie diet.
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