This teriyaki chicken will make you forget about the traditional chicken teriyaki that is loaded with unhealthy fats, this is a great option for people who come home late as it can be prepared and stored in the fridge beforehand.
INGREDIENTS:
2.5 cups brown rice
3/4 cup soy sauce
1 cup water
1.5 tbsp finely grated ground ginger
2 tbsp cornstarch
1 tbsp honey
1 tbsp olive oil
fresh chicken breast
0.5 tsp salt & pepper
0.5 tsp garlic
vegetables of your choice (broccoli, carrot, red kidney beans, corn.. etc.)
INSTRUCTIONS:
1. Cook or steam your veggies and brown rice.
2. In a small sauce pan, combine water, soy sauce, grated ginger and garlic, honey, salt & pepper and add in your cornstarch over medium heat. Once it starts boiling, reduce the heat and leave it to cook for 1 minute.
note: you will know your sauce is ready when it thickens up.
3. Heat a large pan over medium-high heat. Add one tablespoon of olive oil and then place your chicken in the hot pan, stir occasionally until golden and cooked.
4. Add in your pre-prepared sauce to the chicken and cook for 60 seconds.
5. Once your brown rice and veggies are done, combine them all together in a casserole dish, garnish with sesame seeds or gently drizzle remaining sauce on top.
Enjoy!
DID YOU KNOW..
1. Broccoli is a great source of vitamin K and C and it builds collagen, which forms body tissue and bones. It also helps cuts and wounds to heal.
2. Red kidney beans are high in fiber and low in calories, they're also a good source of protein and iron.
3. Brown rice, unlike white rice, still has its hull and bran. Hulls and brans provide natural wholeness to the grain and they're rich in protein and fiber. Brown rice also reduces high cholesterol levels and help to keep blood sugar levels under control. Try replacing white rice with brown rice and you'll surly notice a difference.
4. Soy sauce is very low in calories compared to other sauces, one tablespoon contains 8 calories, 1g of protein and 1g of carbohydrates but keep in mind that soy sauce is very high in sodium so you would want to skip adding salt with it.
