Chicken Teriyaki

 

serves: 4 – size: 6 oz chicken + 1/2 cup rice – calories: 400 – carbs: 38g – fat: 9g – WWP+: 10

Ingredients

  • 1 1/2 lb boneless skinless chicken breasts
  • 3/4 cup reduced sodium soy sauce
  • 2 tbsp brown sugar
  • 2 tbsp honey
  • 1 tbsp lemon juice
  • 1 tbsp ground ginger
  • 4 cloves garlic, minced
  • 1 tbsp olive oil
  • 1 tsp sesame seeds
  • 8.8 oz package brown Uncle Ben’s Ready Rice

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Directions

  1. Pound the chicken breasts to 1/2 inch thickness. You can do this by placing the chicken in a large resealable bag and evenly pound them with the back of a rolling pin ( don’t seal the bag completely or the bag will pop like a balloon when you pound it). Take the chicken out of the bag and cut into bite size cubes. Place back in the bag.
  2. In a small bowl, whisk soy sauce brown sugar, honey, lemon juice, ginger and garlic. Pour marinade in the bag with the chicken. Marinate in the fridge, at least 3 hrs.
  3. Heat oil in a large skillet or sauce pan over medium heat. Using a slotted spoon, remove chicken from marinade and place in skillet. Don’t throw away marinade. Cook chicken until slightly brown and cooked through, about 5-7 min. Remove chicken and set aside.
  4. In the same skillet, add the marinade. Bring to a boil, cover, reduce temperature to a simmer for 5 min. Stir occasionally.
  5. Remove lid, increase heat to medium high and stir frequently until marinade becomes a dark thick syrup, about 7-10 min. Be careful not to burn the marinade.
  6. Cook rice according to package directions.
  7. Return the chicken to the skillet. Stir to coat chicken evenly with the sauce. Serve 6 oz of chicken over 1/2 cup brown rice. Garnish with sesame seeds.

Chicken Teriyaki

Ingredients

  • 1 1/2 lb boneless skinless chicken breasts
  • 3/4 cup reduced sodium soy sauce
  • 2 tbsp brown sugar
  • 2 tbsp honey
  • 1 tbsp lemon juice
  • 1 tbsp ground ginger
  • 4 cloves garlic, minced
  • 1 tbsp olive oil
  • 1 tsp sesame seeds
  • 8.8 oz package brown Uncle Ben’s Ready Rice

Instructions

  1. Pound the chicken breasts to 1/2 inch thickness. You can do this by placing the chicken in a large resealable bag and evenly pound them with the back of a rolling pin ( don’t seal the bag completely or the bag will pop like a balloon when you pound it). Take the chicken out of the bag and cut into bite size cubes. Place back in the bag.
  2. In a small bowl, whisk soy sauce brown sugar, honey, lemon juice, ginger and garlic. Pour marinade in the bag with the chicken. Marinate in the fridge, at least 3 hrs.
  3. Heat oil in a large skillet or sauce pan over medium heat. Using a slotted spoon, remove chicken from marinade and place in skillet. Don’t throw away marinade. Cook chicken until slightly brown and cooked through, about 5-7 min. Remove chicken and set aside.
  4. In the same skillet, add the marinade. Bring to a boil, cover, reduce temperature to a simmer for 5 min. Stir occasionally.
  5. Remove lid, increase heat to medium high and stir frequently until marinade becomes a dark thick syrup, about 7-10 min. Be careful not to burn the marinade.
  6. Cook rice according to package directions.
  7. Return the chicken to the skillet. Stir to coat chicken evenly with the sauce. Serve 6 oz of chicken over 1/2 cup brown rice. Garnish with sesame seeds.
http://revampfitness.com/chicken-teriyaki/

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