Chicken Teriyaki Stir-Fry
Nutritional Info
- Servings Per Recipe: 4
- 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
View full nutritional breakdown of Chicken Teriyaki Stir-Fry calories by ingredient
Introduction
A healthy, delicious, veggie-packed dinner that's quick and easy to make!This recipe and the calorie content includes about 1 cup brown fried rice with 1 cup veggies, as outlined in the recipe instructions. A healthy, delicious, veggie-packed dinner that's quick and easy to make!
This recipe and the calorie content includes about 1 cup brown fried rice with 1 cup veggies, as outlined in the recipe instructions.
Number of Servings: 4
Ingredients
-
Stir-Fry:
2 boneless, skinless chix breast fillets, in bite-size chunks
2 cups frozen stir-fry veggies
1 cup sliced mushrooms
1 cup broccoli florets
1/2 white onion, sliced
1-2 tsp lemon juice
Sauce:
1/4 cup soy sauce
1/2 cup water
1/4 cup white vinegar
1/2 cup brown sugar
garlic powder, lemon juice, and pepper to taste
Fried Rice:
4 cups COOKED instant brown rice
1 cup frozen mixed vegetables
1/2 cup Egg Beaters egg substitute
non-stick cooking spray
3 tbsp canola oil
Directions
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.