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Friday, April 7, 2017

Foodie Friday


This week's Foodie Friday is one of my absolute favorite recipes to date! Now I am a huge fan of Asian cuisine- Chinese, Japanese, Thai, Korean...GIVE ME ALL OF IT! However, living in a small town there are not nearly as many quality options available so to solve the problem I have started making my own Chinese and Japanese food at home. And let me tell you, I could give your local take out a run for their money. Today I decided to share my latest and greatest- Teriyaki Chicken.

 
 Now what I love most about this recipe is that I can tell you exactly what is in it, which is not always the case when you go to a restaurant. By knowing exactly what is in the recipe I can control many of the nutritional contents and ensure that I am getting the most out of this recipe. This recipe requires a little more prep time than some of the other recipes I'll post because you cook the chicken and vegetables and make the teriyaki sauce, but the end result is 100% worth it. Everyone I have made this for absolutely loves it and once you have tried it, take out Japanese will never compare again! Check out the recipe below for dinner tonight! Have a great weekend!

 Teriyaki sauce
1/2 cup low-sodium soy sauce
1/2 cup water
3 Tbsp packed light-brown sugar
3 Tbsp honey
3 cloves garlic, minced (1 Tbsp)
1 Tbsp minced ginger
1 Tbsp apple cider vinegar
1 1/2 Tbsp cornstarch   

Chicken, veggies and rice 
3 1/2 Tbsp olive oil, divided, plus more for brushing grill
1 1/2 lbs bonless skinless chicken breasts or thighs
Ground black pepper 
4 medium zucchini, diced into half moons and quartered (1 1/2 cups)
1 1/2 cups matchstick carrots 
3 cups small diced broccoli florets
1 1/2 - 2 cups white or brown rice, cooked according to directions on package (I prefer short grain brown rice)
Sesame seeds, optional 

Directions

Teriyaki Sauce
In a small saucepan whisk together low-sodium soy sauce, 1/4 cup + 2 Tbsp of the water, the brown sugar, honey, garlic, ginger and rice vinegar. Bring mixture to a light boil over medium-high heat. Whisk together cornstarch with remaining 2 Tbsp water, then add to sauce mixture in saucepan. Reduce heat slightly and allow to boil 1 minute, stirring constantly. Remove from heat, set aside.

Chicken  
Season the chicken with pepper and preheat the grill to about 400. I use a cast iron grill on the stove, but any kind of grill is sufficient. Cook the chicken for 4-5 minutes on each side (this will depend on your grill). I usually judge it based on the appearance of grill lines and keep flipping them until they are cooked all the way through.

Veggies
Pour 2 Tbsp of olive oil into a large skillet to assist the cooking process. Chop up the zucchini and broccoli into bite size pieces and combine with matchstick carrots. Cook all 3 ingredients in a large skillet until tender. Remove from stove.

The final step is making the actual bowl. Create a bottom layer of white or brown rice. Top with chicken and veggies. Then pour teriyaki sauce over the top and sprinkle with sesame seeds. Enjoy!



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