Wednesday, February 22, 2017

Hawaiian Chicken Bowls - Healthy!

Who doesnt love teriyaki chicken?  This recipe can be grilled or made on the stovetop.  Be sure to make enough, my family eats more than 4 servings!  I listed all the vegetables we use, but you can add any vegetable to yours..there is no limit!  Some other additions can be chinese cabbage, red peppers, green peppers, green onions, asparagus...whatever your family loves. 

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Recipe for Teriyaki Chicken Bowls

· 4 Boneless skinless chicken breasts
· 1/2 pineapple cut into spears
· 1 zucchini sliced
· 1 summer squash sliced
· 4 carrots, thinly sliced on the diagonal
· 1 small head of broccoli
· 1 small onion sliced
·  Recipe for teriyaki sauce

Teriyaki sauce:
½ cup low sodium soy sauce
2 Tbsp rice wine vinegar
1 Tbsp sesame oil
¼ cup  brown sugar
¾ tsp ground ginger
1 clove garlic, minced
2 tsp cornstarch+ 2 tsp cold water, mixed together

In a 2 quart saucepan, mix ingredients for teriyaki sauce except for the cornstarch slurry.  Bring mixture to a boil, then add cornstarch. Remove from heat as soon as it will coat the back of a spoon.  It thickens very quickly.

Marinate chicken breasts in ¼ cup of teriyaki mixture for at least 15 minutes.
Grill or bake you chicken until no longer pink inside.  If you bake it, bake it at 375 for about 20 minutes (test for doneness).  
You can grill your remaining vegetables, but I feel I don’t have enough control over them on the grill, so I heat a skillet and cook them.  I cook the onions first, then remove them from the pan.  I add the broccoli and carrots and enough water to steam them.  Remove them from the pan and add remaining vegetables and cook until done.  Next lay the pineapple in the pan and cook on both sides until lightly brown. 

Serve over rice by arranging ingredients by color on top of the rice. 

 If you want to make this recipe ahead, freeze the chicken in the ¼ cup marinate and freeze the rest in a different bag and tape the two bags together.

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