Wednesday, May 4, 2011

Chicken Teryaki Stir-fry

I love the simplicity of this dish. It comes together in minutes and is full of veggies and it makes a great meal the next day.

Chicken Teryaki Stir-fry Serves 4

2 large bunches of broccoli, chopped
3 scallions, chopped
2 carrots, julienned
1 red pepper, sliced
3 chicken breasts, diced
1 clove of garlic, pressed
Brown Rice, precooked
Prepared teryaki Sauce (see below)

Heat a large pan over medium heat.

While the pan is heating and chicken is cooking, steam the broccoli, carrots, and pepper.  

Spray the pan with a little cooking spray. Add chicken and cook over medium-high heat until cooked.

Reduce heat to medium-low, and add a little bit of teryaki sauce and cook until caramelized, remove chicken. Add steamed veggies and saute with the pressed garlic. Add chicken back to the pan, and drizzle with a teryaki sauce. Serve over brown rice.

Teriyaki Sauce from Weight Watchers
1 Tbsp cornstarch 
3 medium garlic clove(s), finely minced 
1 Tbsp sherry cooking wine, or mirin 
2 Tbsp Fresh grated ginger
1/2 cup low sodium soy sauce
1/2 cup orange juice
1/4 cup water
3 Tbsp brown sugar, packed

Combine all ingredients and boil for 5 minutes until thick.

Happy Cooking!


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1 comment:

Elizabeth said...

I think I will try this with tofu instead of chicken...I use a lot of regular recipes and substitute all the time. The sauce looks good and I have all the ingredients. No one at my house likes pepper though...will have to sub that too.