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Teriyaki Chicken and Vegetables Recipe

Teriyaki Chicken and Vegetables Recipe

Teriyaki Chicken and Vegetables Recipe

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  • Makes: 4 Servings
  • Ready In: 30 mins
  • Prep Time: 15-20 mins
  • Cook Time: 15-20 mins

Recipe reprinted with permission from Feeding the Young Athlete: Sports Nutrition Made Easy for Players and Parents by Cynthia Lair (Moon Smile Press, 2002)

Make mounds of rice and serve this easy-to-make, kid-pleasing dish heaped on top. Perfect blend of carbohydrates, vitamin-rich vegetables and protein to fuel-up the athletic body. Use any combination of vegetables.

    Nutritional Information (per serving)

  • Calories: 251
  • Fat: 8g
  • Protein: 28g
  • Sodium: 797mg
  • Carbohydrates: 17g
  • Fiber: 1g
  • Sugar: 14g

Ingredients:

  1. Teriyaki Sauce:
    1/3 cup tamari soy sauce
    1 teaspoon grated ginger root
    2 tablespoons honey
    1 tablespoon sucanat or brown sugar
    1 small clove garlic, minced
    1/2 cup water

    1 pound chicken breasts, boneless, skinless
    1/2 head green cabbage, shredded
    1 carrot, cut at a diagonal in slices
    1/2 medium onion, cut in chunks
    2-3 tablespoons high-oleic safflower or peanut oil

Directions:

    1. Blend together all ingredients for teriyaki sauce together in a saucepan and warm on low until sugar dissolves.
    2. Prepare chicken breasts. Pound out and cut into small strips.
    3. Put in a bowl or dish and cover with 1/4 - 1/3 cup of the teriyaki sauce.
    4. Allow remaining teriyaki sauce to reduce on low heat while you prepare the rest of the dish.
    5. Cut all vegetables.
    6. Heat 1/2 of oil in a wok or skillet.
    7. Stir fry vegetables until bright and crisp.
    8. Pour about 1/4 cup of the teriyaki sauce over the vegetables and stir constantly until it's absorbed.
    9. Remove vegetables and clean out wok.
    10. Heat remaining oil in wok.
    11. Add chicken and stir fry until tender.
    12. Pour remainder of sauce over chicken.
    13. Add cooked vegetables and toss.
    14. Turn off heat, serve immediately over rice.
Cynthia Lair

Article written by

Cynthia is an Assistant Professor and Culinary Curriculum Director at Bastyr University. She is also the host of the online cooking show Cookus Interruptus featuring over 170 recipes and the author of Feeding the Whole Family and the new Feeding the Young Athlete. Watch her TEDx talk How to Cut an Onion!

 

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