Chicken Teriyaki With Vegetables Low Fat Food

TERIYAKI CHICKEN WITH VEGETABLES

Teriyaki chicken with vegetables image

Miryam's original recipe

Yield 4-6 servings

Number Of Ingredients 11

Ingredients

2-3 lbs organic chicken breast, chopped
12-16 oz organic fresh broccoli
2 garlic cloves, you can also use ginger
4-5 large organic carrots, sliced
Pepper flakes, optional
2 Tbsp olive oil
2 Tbsp ginger, chopped
1/3 cup reduced sodium soy sauce, gluten free
1/3 cup cold water
3-4 teaspoons arrowroot powder, or cornstarch
1/4 cup honey, or unrefined sugar

Steps:

In a small bowl mix the Teriyaki sauce ingredients. If you are just making the sauce for future consumption follow this step otherwise follow the next paragraphs. In a small sauce pan, over medium to low heat, heat the sauce until thicken stirring occasionally. About 5 minutes. Let the sauce cool and store it in a glass airtight container in the refrigerator. In a large skillet, over medium to high heat, add the olive oil. Add the chicken and carrots and cook stirring occasionally until almost tender, about 6-8 minutes. Add the garlic and cook further for another minute. While the chicken is cooking, place the broccoli on a safe microwave dish and microwave for 6-7 minutes. Depending on how strong your microwave is you may need less time. My microwave is not too powerful so I use 7 minutes but 3-4 minutes may be enough in yours. Add the Teriyaki sauce from the bowl to the chicken and carrots and stir for about 1-2 minutes or until it thickens. Turn heat off and add the broccoli and pepper flakes if using. Stir to combine. Serve over brown rice or rice noddles. NOTE: I doubled the Teriyaki sauce for us. Teriyaki sauce adapted from Savory Sweet Life

TERIYAKI CHICKEN AND VEGETABLES

Teriyaki Chicken and Vegetables image

Smart ingredients, including packaged coleslaw and pasta mixes, make it easy to serve up a colorful combo in just 30 minutes. A refreshing orange teriyaki sauce gives this chicken a lively Asian flavor and such a pretty glisten. -Simple & Delicious Test Kitchen

Provided by Taste of Home

Categories Dinner

Time 30m

Yield 4 servings.

Number Of Ingredients 10

Ingredients

1 tablespoon plus 1/3 cup cornstarch, divided
1 cup orange juice
6 tablespoons teriyaki sauce
4 boneless skinless chicken breast halves (6 ounces each)
1/4 teaspoon salt
3 tablespoons olive oil, divided
2 medium yellow summer squash, halved and thinly sliced
1 small red onion, halved and thinly sliced
1 package (12 ounces) broccoli coleslaw mix
2 packages (8.8 ounces each) ready-to-serve rice pilaf with orzo pasta

Steps:

In a small bowl, combine 1 tablespoon cornstarch, orange juice and teriyaki sauce; set aside., Flatten chicken slightly. Place salt and remaining cornstarch in a large resealable plastic bag. Add chicken, one piece at a time, and shake to coat. In a large skillet over medium heat, cook chicken in batches in 2 tablespoons oil for 5-6 minutes on each side or until chicken juices run clear. Remove and keep warm., In the same skillet, saute squash and onion in remaining oil for 2 minutes. Add coleslaw mix; saute 1 minute longer or until vegetables are crisp-tender. Stir juice mixture and add to pan. Bring to a boil; cook and stir for 2 minutes or until thickened., Add chicken to skillet; heat through. Meanwhile, prepare rice pilaf according to package directions. Serve with chicken mixture.

Nutrition Facts : Calories 574 calories, Fat 16g fat (3g saturated fat), Cholesterol 94mg cholesterol, Sodium 1707mg sodium, Carbohydrate 62g carbohydrate (14g sugars, Fiber 5g fiber), Protein 44g protein.

CHICKEN TERIYAKI WITH VEGETABLES (LOW-FAT)

Chicken Teriyaki With Vegetables (Low-Fat) image

This simple tasty recipe is from the American Heart Association. Feel free to add/delete or substitute any veggies that you'd like.

Provided by lazyme

Categories < 4 Hours

Time 1h15m

Yield 8 serving(s)

Number Of Ingredients 12

Ingredients

2 tablespoons soy sauce
5 tablespoons brown sugar, packed
1 1/4 tablespoons oil
1 teaspoon ground ginger
1/3 cup sherry wine
1 teaspoon hot pepper oil
6 chicken breasts
16 mixed mushrooms
2 medium zucchini, sliced
16 cherry tomatoes
4 medium onions, 8 wedges each
16 skewers

Steps:

Combine first 6 ingredients in shallow glass bowl.
Rinse chicken and pat dry.
Slice lengthwise.
Wipe mushrooms with a clean, damp cloth.
Place chicken, mushrooms, zucchini, tomatoes and onions in prepared mixture.
Stir to coat evenly.
Cover and refrigerate approximately 1 hour, turning occasionally.
Meanwhile, if using wooden skewers, soak them in water for at least 30 minutes before using.
Preheat broiler.
Remove chicken and vegetables from marinade.
Alternate chicken and vegetable pieces on skewers.
Lay on broiler pan and broil 4 inches away from heat for 3 minutes.
Turn over and broil an additional 3 minutes.

Nutrition Facts : Calories 320.3, Fat 12.4, SaturatedFat 3.2, Cholesterol 69.6, Sodium 334, Carbohydrate 18.7, Fiber 1.8, Sugar 12.9, Protein 24.6

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