Chicken Teriyaki With Vegetables Low Fat Recipes

TERIYAKI CHICKEN AND VEGETABLES

Steps:

• In a small bowl, combine 1 tablespoon cornstarch, orange juice and teriyaki sauce; set aside., Flatten chicken slightly. Place salt and remaining cornstarch in a large resealable plastic bag. Add chicken, one piece at a time, and shake to coat. In a large skillet over medium heat, cook chicken in batches in 2 tablespoons oil for 5-6 minutes on each side or until chicken juices run clear. Remove and keep warm., In the same skillet, saute squash and onion in remaining oil for 2 minutes. Add coleslaw mix; saute 1 minute longer or until vegetables are crisp-tender. Stir juice mixture and add to pan. Bring to a boil; cook and stir for 2 minutes or until thickened., Add chicken to skillet; heat through. Meanwhile, prepare rice pilaf according to package directions. Serve with chicken mixture.

TERIYAKI CHICKEN WITH VEGETABLES

Steps:

• In a small bowl mix the Teriyaki sauce ingredients. If you are just making the sauce for future consumption follow this step otherwise follow the next paragraphs. In a small sauce pan, over medium to low heat, heat the sauce until thicken stirring occasionally. About 5 minutes. Let the sauce cool and store it in a glass airtight container in the refrigerator. In a large skillet, over medium to high heat, add the olive oil. Add the chicken and carrots and cook stirring occasionally until almost tender, about 6-8 minutes. Add the garlic and cook further for another minute. While the chicken is cooking, place the broccoli on a safe microwave dish and microwave for 6-7 minutes. Depending on how strong your microwave is you may need less time. My microwave is not too powerful so I use 7 minutes but 3-4 minutes may be enough in yours. Add the Teriyaki sauce from the bowl to the chicken and carrots and stir for about 1-2 minutes or until it thickens. Turn heat off and add the broccoli and pepper flakes if using. Stir to combine. Serve over brown rice or rice noddles. NOTE: I doubled the Teriyaki sauce for us. Teriyaki sauce adapted from Savory Sweet Life

CHICKEN TERIYAKI WITH VEGETABLES (LOW-FAT)

Steps:

• Combine first 6 ingredients in shallow glass bowl.
• Rinse chicken and pat dry.
• Slice lengthwise.
• Wipe mushrooms with a clean, damp cloth.
• Place chicken, mushrooms, zucchini, tomatoes and onions in prepared mixture.
• Stir to coat evenly.
• Cover and refrigerate approximately 1 hour, turning occasionally.
• Meanwhile, if using wooden skewers, soak them in water for at least 30 minutes before using.
• Preheat broiler.
• Remove chicken and vegetables from marinade.
• Alternate chicken and vegetable pieces on skewers.
• Lay on broiler pan and broil 4 inches away from heat for 3 minutes.
• Turn over and broil an additional 3 minutes.

SHEET PAN TERIYAKI CHICKEN AND VEGETABLES RECIPE

Steps:

• Preheat oven to 400 degrees F.
• Cover a baking sheet with foil and spray with nonstick cooking spray.
• Arrange chicken, broccoli, carrots and peas in an even layer on baking sheet. Season with salt and pepper, to taste.
• In a saucepan over medium heat, whisk together soy sauce, honey, rice wine vinegar, sesame oil, minced garlic, ginger, cornstarch and water. Bring to a boil and reduce heat to low and let simmer for a few minutes, stirring constantly, until sauce thickens.
• Spoon teriyaki sauce over chicken and drizzle remaining sauce over vegetables.
• Bake for 30-35 minutes, or until chicken is cooked through and vegetables are soft.
• Garnish with sesame seeds before serving, if desired.

TERIYAKI CHICKEN AND VEGGIES

Steps:

• Start steaming brown rice ahead of time.
• Spray large pan with cooking spray.
• Heat to medium and brown chicken breasts.
• Add 1/2 cup of Soy Vay Island Teriyaki sauce and sliced mushrooms.
• Drain pineapple chunks and add to pan.
• Cook another 5 minutes stirring often.
• Add broccoli, baby carrots, celery and snow peas.
• Drizzle the rest of the teriyaki sauce on top of veggies.
• Cook for another 5-10 minutes (depending on how crunchy you like your veggies) stirring often.
• Serve chicken and veggies over brown rice.