Quick and Healthy Chicken Teriyaki

This recipe is an absolute staple in my diet. It’s delicious, cheap to make, and only takes about 20 minutes, top. Plus, it is so warm and comforting…

Chicken Teriyaki and Vegetables

Recipe reprinted with permission from Feeding the Young Athlete by Cynthia Lair (Moon Smile Press, 2002)

(This recipe would also be good with broccoli, snap peas, any veggies!)

Teriyaki Sauce:

1/3 cup tamari soy sauce

1 teaspoon grated ginger root

2 tablespoons honey

1 tablespoon sucanat or brown sugar

1 small clove garlic, minced

1/2 cup water

 

1 pound chicken breasts, boneless, skinless

1/2 head green cabbage, shredded

1 carrot, cut at a diagonal in slices

1/2 medium onion, cut in chunks

2-3 tablespoons high-oleic safflower or peanut oil

Blend together all ingredients for teriyaki sauce together in a saucepan and warm on low until sugar dissolves.

Prepare chicken breasts.  Pound out and cut into small strips.  Put in a bowl or dish and cover with 1/4 – 1/3 cup of the teriyaki sauce. Allow remaining teriyaki sauce to reduce on low heat while you prepare the rest of the dish.

Cut all vegetables.  Heat 1/2 of oil in a wok or skillet.  Stir fry vegetables until bright and crisp.  Pour about 1/4 cup of the teriyaki sauce over the vegetables and stir constantly until it’s absorbed.  Remove vegetables and clean out wok.

Heat remaining oil in wok.  Add chicken and stir fry until tender.  Pour remainder of sauce over chicken.  Add cooked vegetables and toss.  Turn off heat, serve immediately over rice.

Preparation time: 1/2 hour

Makes 4 servings

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