Chicken Teriyaki Stir-Fry
- Minutes to Prepare:
- Minutes to Cook:
- Number of Servings: 4
Ingredients
Stir-Fry:2 boneless, skinless chix breast fillets, in bite-size chunks2 cups frozen stir-fry veggies 1 cup sliced mushrooms1 cup broccoli florets1/2 white onion, sliced1-2 tsp lemon juiceSauce:1/4 cup soy sauce1/2 cup water1/4 cup white vinegar1/2 cup brown sugargarlic powder, lemon juice, and pepper to tasteFried Rice:4 cups COOKED instant brown rice1 cup frozen mixed vegetables1/2 cup Egg Beaters egg substitutenon-stick cooking spray3 tbsp canola oil
Prepare rice ahead of time and refrigerate until cold. Overnight is best, but you can make it in the morning and allow it to cool until supper time. Cooling the rice keeps it from becoming mushy while you are frying it.
Mix together sauce ingredients (soy sauce, vinegar, water, and brown sugar) in a saucepan and cook until sugar has melted. Add garlic and a little lemon juice for some more flavor. Set aside.
Cut chicken into bite-size chunks or strips and saute with non-stick cooking spray until cooked but not browned. Season with garlic, pepper, and lemon juice. Remove from pan and set aside.
Add stir-fry veggies with some more non-stick cooking spray and saute lightly until heated throughout. Add mushrooms to the pan. Cook longer for less crunchy veggies.
Add chicken back into the mix and toss lightly to mix. Then pour sauce over the mixture. Stir and allow to simmer on low heat.
Remove the brown rice from the refrigerator. In a pan separate from the chicken/veggie mix, spray non-stick cooking spray and scramble the egg substitute until firm. Add chopped green onions and brown slightly.
When egg is cooked but not too dry, add rice and cook on low-medium until it has heated throughout. Add soy sauce, garlic, and pepper to taste.
Serve chicken and veggies over the rice or on the side.
Serving size: 1 cup fried rice and approximately 1 cup chicken/veggie mixture. Makes approximately 4 servings.
Number of Servings: 4
Recipe submitted by SparkPeople user LIZARCH.
Mix together sauce ingredients (soy sauce, vinegar, water, and brown sugar) in a saucepan and cook until sugar has melted. Add garlic and a little lemon juice for some more flavor. Set aside.
Cut chicken into bite-size chunks or strips and saute with non-stick cooking spray until cooked but not browned. Season with garlic, pepper, and lemon juice. Remove from pan and set aside.
Add stir-fry veggies with some more non-stick cooking spray and saute lightly until heated throughout. Add mushrooms to the pan. Cook longer for less crunchy veggies.
Add chicken back into the mix and toss lightly to mix. Then pour sauce over the mixture. Stir and allow to simmer on low heat.
Remove the brown rice from the refrigerator. In a pan separate from the chicken/veggie mix, spray non-stick cooking spray and scramble the egg substitute until firm. Add chopped green onions and brown slightly.
When egg is cooked but not too dry, add rice and cook on low-medium until it has heated throughout. Add soy sauce, garlic, and pepper to taste.
Serve chicken and veggies over the rice or on the side.
Serving size: 1 cup fried rice and approximately 1 cup chicken/veggie mixture. Makes approximately 4 servings.
Number of Servings: 4
Recipe submitted by SparkPeople user LIZARCH.
Nutritional Info Amount Per Serving
- Calories: 452.4
- Total Fat: 12.5 g
- Cholesterol: 40.3 mg
- Sodium: 1,256.8 mg
- Total Carbs: 60.8 g
- Dietary Fiber: 6.5 g
- Protein: 26.1 g
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