Recipe: Weeknight Chicken Teriyaki

(Recipe adapted from The Seasoned Mom)

I found this one a couple weeks ago and have made it several times since. It is quick, easy and healthy which are pretty much my three requirements for a weeknight meal.

If you want to take a shortcut, you can use your favorite bottled teriyaki sauce and in the original recipe from The Seasoned Mom, that is what is called for. She recommends this sauce which I have used and I like. As bottled sauces go, it is really not too bad (taste, ingredients, etc.) and when I am in a huge hurry, I will sometimes take this shortcut.

 Still, bottled Teriyaki sauces have a lot of extra sodium and I think it is takes about 5 extra minutes to throw together your own homemade quick teriyaki sauce. It is so worth it because it tastes SO much better and is significantly healthier.

You can use pretty much whatever raw veggies you have and/or that would go well in any Asian stir fry or dish. I like the ones below best but go nuts and add whatever you like!

Also, I find that smaller chicken pieces work best – they cook faster and that way your veggies don’t get too mushy. I usually buy the really big chicken breasts and cut them in half or even into thirds. Then, when it is done baking, I slice the chicken up and toss it in the sauce and veggies so they are all coated in the yummy, now thickened, sauce.

Recipe: Weeknight Chicken Teriyaki

Ingredients:

1 small onion, chopped

1 red bell pepper, chopped

1 small head broccoli, trimmed and chopped into florets

1 zucchini squash, sliced vertically into longish strips

4-6 small boneless skinless chicken breasts (or cut large ones in half)

1 tablespoon sesame seeds

For sauce:

(Adapted from All Recipes Simple Teriyaki Sauce)

½ cup low sodium soy sauce

¾ cup water

5 tablespoons brown sugar

1 tablespoon honey

1 teaspoon ground ginger

½ teaspoon garlic powder

¼ cup water

1 ½ tablespoons cornstarch

½ teaspoon garlic salt (or to taste)

Preheat oven to 425 degrees.

Mix all sauce ingredients except ¼ cup water and cornstarch in small saucepan and heat for 1-2 minutes. Mix ¼ cup water and cornstarch and pour into sauce pan, stirring to incorporate. Bring to a low simmer for about 5 minutes until sauce thickens. Remove from heat and set aside to cool slightly.

Spray large casserole with cooking spray or oil lightly. Season chicken breasts with garlic salt. Spread vegetables in bottom of casserole and lay chicken breasts over the top. Sprinkle sesame seeds over the top of the chicken and vegetables. Then, pour I ½ cups of the sauce over the it all, tossing a bit to coat. (Save the remainder to pour over individual portions as desired.)

Cover the casserole tightly with foil and place in the oven for 30-40 minutes. Take cover off the casserole for last 5-10 minutes of cooking. Remove from oven and take chicken breasts onto a cutting board for 5 minutes to cool. Slice diagonally and place back into the casserole and toss with the vegetables so it is coated in sauce. Serve additional sauce (as needed) over rice, cauliflower rice, pasta or over steamed veggies.

Makes: 6-8 servings

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