We love Chinese food of any kind in our house, and like I have mentioned before, typically its something we order when Mama needs a night off. I do, however, like to throw together stir fry every now and again, and try something new when I am in the mood for a little Asian fare! Well, I whipped this Chicken Teriyaki Bake up last week on a day that I was feeling adventurous! We thought it was really yummy, and it didn’t break the Calorie Bank!
This meal comes together quickly, I used frozen veggies, one package I found had peas, carrots, corn and bean and one had broccoli. Everything else I had on hand. We used brown rice, but it would be sensational over fried rice. This would be super yummy with shrimp, or if you want to skip the meat all together, it would be a great meatless meal, too.
- 16 ounces chicken breasts, cut into pieces (about 4 small)
- 4 cups brown rice, prepared
- 1 small package of frozen mixed veggies, use what's ever appealing. Mine had carrots, beans, corn, peas and broccoli.
- 2 Tablespoons Sesame Oil
- Sunflower seeds (optional)
- For the Sauce:
- 1/2 cup water
- 1/2-3/4 cup soy sauce (use 1/2 cup then add if you feel it needs it. I didn't want it to get too salty)
- 1/2 cup brown sugar
- 2 Tablespoons honey
- 1 teaspoon ground ginger
- 1 teaspoon Sesame oil
- 1 teaspoon garlic puree (or 1 clove garlic, minced)
- 2 Tablespoons of Corns Starch dissolved in 2 Tablespoon water
*Note -- I baked this, because that was what was convenient for me that day. This could have been served right from the pan over the rice, too. I will give options for both ways. **
Preheat oven to 350 degrees.
In a skillet add 2 Tablespoons Sesame oil, over medium heat saute chicken until cooked. In a saucepan, whisk together sauce ingredients, except the corn starch mixture. Bring to a boil and reduce heat. Simmer for about 2 minutes. Whisk in corn starch mixture, sauce will begin to thicken quickly. Spread rice in the bottom of a 8 quart baking dish. Top with chicken, add frozen veggies, pour sauce over the top. Top with sunflower seeds if desired. Bake for 25 minutes.
TO MAKE AS A SKILLET MEAL:
Prepare sauce and chicken as instructed above. When chicken is cooked, add veggies to the skillet, heat through, toss veggies and chicken with sauce, serve over rice, top with sunflower seeds if desired.
Amount Per Serving: Calories: 623 Total Fat: 20g Saturated Fat: 3g Trans Fat: 0g Unsaturated Fat: 16g Cholesterol: 64mg Sodium: 2670mg Carbohydrates: 77g Fiber: 9g Sugar: 28g Protein: 37g
This Asian Beef, Mushrooms & Snow Peas is another one of our favorites!