Teriyaki Chicken
- Minutes to Prepare:
- Minutes to Cook:
- Number of Servings: 4
Ingredients
Chicken Breast (cooked), no skin, 12 ouncesNon-fat cooking spraySalt, 1 tbsp Pepper, black, 1 tbsp (remove)Bar-b-que seasoning 1tbspGarlic, 2 tsp Pepper, red or cayenne, 1 tbsp Hunt’s Ketchup, 2/3 cup Rice Vinegar, 3 tspLow Sodium Soy Sauce, 12/3 cupGranulated Sugar, .5 cup Brocolli, Fresh Steamed, 4 cup *Brown Rice, long grain, 2 cup
The Chicken
1. Season your chicken breasts with the salt, black pepper, 1tsp of garlic, and bar-b-que seasoning.
2. Place the chicken in a sprayed and heated pan over high heat.
3. Cook each breast on both sides for 2-3 minutes or until the sides have a slightly crispy and browned skin.
4. Reduce heat to medium and continue to cook chicken for 10-12 minutes, or until cooked thoroughly. watch your chicken and make sure it cooks evenly. Do not let it dry out.
5. Place your cooked chicken to the side. Do not clean the pan.
The Sauce
1. Using the same pan containing your chicken drippings pour in the ketchup over med-high heat for 5 minutes. Stir frequently.
2. Add the rice vinegar, soy sauce, sugar, 1tsp of garlic, and red pepper to taste. Stir and simmer for 8 minutes over medium heat.
3. Balance the sweet/zest/spicy flavors to your liking.
The Rice
1. Use Minute brown rice. cook as directed.
The Broccoli
1. Use a steam-able bag of broccoli
How to serve
1. Place chicken on a bead of the rice and pour a 1/4 cup of sauce on top. Place broccoli on the side or mix together with cut chicken and rice.
2. Enjoy!
Serving Size: Makes 4 Servings
Number of Servings: 4
Recipe submitted by SparkPeople user AHEALTHYTOURIST.
1. Season your chicken breasts with the salt, black pepper, 1tsp of garlic, and bar-b-que seasoning.
2. Place the chicken in a sprayed and heated pan over high heat.
3. Cook each breast on both sides for 2-3 minutes or until the sides have a slightly crispy and browned skin.
4. Reduce heat to medium and continue to cook chicken for 10-12 minutes, or until cooked thoroughly. watch your chicken and make sure it cooks evenly. Do not let it dry out.
5. Place your cooked chicken to the side. Do not clean the pan.
The Sauce
1. Using the same pan containing your chicken drippings pour in the ketchup over med-high heat for 5 minutes. Stir frequently.
2. Add the rice vinegar, soy sauce, sugar, 1tsp of garlic, and red pepper to taste. Stir and simmer for 8 minutes over medium heat.
3. Balance the sweet/zest/spicy flavors to your liking.
The Rice
1. Use Minute brown rice. cook as directed.
The Broccoli
1. Use a steam-able bag of broccoli
How to serve
1. Place chicken on a bead of the rice and pour a 1/4 cup of sauce on top. Place broccoli on the side or mix together with cut chicken and rice.
2. Enjoy!
Serving Size: Makes 4 Servings
Number of Servings: 4
Recipe submitted by SparkPeople user AHEALTHYTOURIST.
Nutritional Info Amount Per Serving
- Calories: 443.3
- Total Fat: 3.4 g
- Cholesterol: 52.7 mg
- Sodium: 2,545.6 mg
- Total Carbs: 70.1 g
- Dietary Fiber: 2.6 g
- Protein: 26.2 g
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