Simply Healthy Family: Easy Chicken Teryaki

2.3.10

Easy Chicken Teryaki



This is a simple, healthy version of Chicken Teryaki. My kids love it! It has far less sugar than bottled Teryaki sauce and no perservatives/additives. I always have *Tamari and honey on hand, making for a quick, last minute super. I cook my chicken in my pressure cooker (which I couldn't live without!) I can throw in frozen solid chicken tenderloins and they cook in 3 minutes and all of the moisture is locked in. The chicken falls apart and is very moist and flavorful. If your not lucky enough to have a pressure cooker, first, put it on your next birthday wish list, and for now bake, boil, poach or grill your chicken, do not fry your chicken!
* Tamari, unlike regular soy sauce, does not have any additives/perservatives in it. Use the low sodium Tamari.

Ingredients


6-8 boneless skinless chicken tenderloins
2 cups snow peas
2 cups chopped bok choy
1/2 cup low sodium *Tamari soy sauce
1/4 cup honey
1 tablespoon grated ginger
1 tablespoon minced garlic
1 tablespoon peanut oil
2 cups cooked basmati rice

Directions:

1. Cook chicken: bake at 350 deg. for about 20 minutes.

2. Meanwhile, heat a large skillet or Wok on medium heat, add oil

3. add garlic and ginger, saute for 2 minutes.

4. add Bok Choy, saute for about 3 more minutes until cooked down.

5. in a small bowl, mix together Tamari & honey.

6. pour into the Wok stir until it starts to boil softly. turn down heat a bit, cook for 3-4 minutes.

7. Add chicken and snow peas.

8. Serve over basmatil rice.

Prep Time: 5 min. Cook Time: 25 min.


Calories 167 , Calories from Fat 23 (13%)
Amount Per Serving %DV

Total Fat 2.6g 3%
Saturated Fat 0.5g 2%
Monounsaturated Fat 1.1g
 Polyunsaturated Fat 0.8g
Trans Fat 0.0g
Cholesterol 0mg 0%
Sodium 1385mg 57%,
Potassium 219mg 6%
Total Carbohydrate 31.9g 10%,
 Dietary Fiber 1.7g 6%
Sugars 13.7g,
Protein 5.5g 10%
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6 comments:

  1. way to go, Gwen.
    luv ya,
    mom
    http://www.freewebs.com/nutritionqueen

    ReplyDelete
  2. this looks yummy, I'm going to try to find all the ingredients so I can make it. Do they have Tamari at the reg. grocery store?

    ReplyDelete
  3. They do here, right next to Soy sauce. You can use Low Sodium soy sauce if not. Tamari is naturally brewed and contains no additives and I think it tastes much better, more flavor less salty.

    ReplyDelete
  4. hey G, if you can, you should include prep time and overall cook time w/ your recipes. that'd be swell.

    ReplyDelete
  5. i love tamari and basmati rice!! this looks yum. another one to try. thanks gwen.

    ReplyDelete
  6. good idea. Done. I thought I did, but that was on my recipe Zaar site, they do it for you. ;-)

    ReplyDelete

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