Chicken teriyaki and veggies is my go-to dish whenever I want to have a really healthy dinner. There’s something about the sauce that I just can’t get enough of. Soy sauce, ginger, garlic, brown sugar… a fantastic combination of flavors. And when the sauce is drizzled over sliced marinated chicken breast and fresh sautéed vegetables garnished with sesame seeds, it is, in my opinion, the perfect healthy meal. It’s so good, you will completely forget that it is good for you!
Serves 2
Ingredients:
2 boneless, skinless chicken breasts
2/3 cup soy sauce
¼ cup brown sugar
½ cup water, plus one teaspoon
2 cloves garlic, minced
2 cloves garlic, chopped
2 tsp. fresh ginger, peeled and grated
A pinch of crushed red pepper (optional)
2 tbsp. canola or vegetable oil
1 tsp. cornstarch
1 cup broccoli florets
1 onion, cut up to be about the same size as the broccoli
1 red bell pepper, cut up to be about the same size as the broccoli (I used ½ a red pepper and ½ a green pepper because I happened to have both- whatever you prefer)
1 tbsp. sesame seeds
Directions:
Step 1: For the marinade: Heat the soy sauce, brown sugar, half a cup of water, minced garlic, ginger, and crushed red pepper (if using) in a saucepan over medium heat, stirring occasionally. Once the mixture starts to bubble, remove from heat and let cool (I help it along by pouring it into a bowl and refrigerating it for 20 minutes or so).
Step 2: Place the chicken into a Ziplock bag or dish and pour half of the marinade over it. Let it sit in the refrigerator for an hour or two. Reserve the rest of the marinade in the saucepan for later.
Step 3: Preheat the oven to 350 degrees. Remove the chicken from the marinade and discard the used marinade. Heat one tablespoon of the oil in a large frying pan over medium heat. Cook the chicken for about 3 minutes per side (enough to get a nice golden brown color), then transfer the chicken to a baking dish, cover with foil, and bake until the chicken is cooked through (until juices run clear). It usually takes me about 8-12 minutes, but the cooking time will vary depending on how big the breasts are. Keep your eye on it…you don’t want to overcook it! Once out of the oven, let the chicken rest for 5 minutes.
Step 4: While the chicken is in the oven, prepare the rest! Heat the reserved marinade over medium heat. In a small bowl, mix one teaspoon of cornstarch and one teaspoon of water. Whisk the cornstarch mixture into the marinade and continue to stir and cook until the mixture has thickened. Reduce to a simmer until ready to use.
Step 5: Clean the skillet and heat the remaining one tablespoon of oil in the skillet over medium heat. Add the broccoli, onions, and peppers, and sauté the veggies for about 3-4 minutes. Add the garlic and continue to saute until the vegetables are tender (or cooked to your liking). If at any point the bottom of the pan starts to burn a tad (it happens), I usually add a splash of water to the pan and continue to saute.
Step 6: Divide the vegetables between two plates. Slice the chicken and lay the chicken over the veggies. Drizzle with the teriyaki sauce (as much or little as you want). Sprinkle on the sesame seeds and enjoy!
Food Happy by Debbie 