Teriyaki Chicken and Vegetables

Produce

garlic (if needed) 

yellow onion (if needed)

one half head green cabbage 

2 carrots 

8 oz. broccoli 

1 winter pear

1 piece ginger root

1 lime

Canned/Dried Foods

brown rice (if needed)

sesame oil (if needed)

low sodium soy sauce (if needed)

Asian garlic pepper sauce (if needed)

Low sodium veggie broth (if needed)

brown sugar (if needed)

rice wine vinegar (if needed)

Frozen Foods

Chickenless tenders (if eating meatless)

Meat/Fish/Poultry

1 boneless-skinless chicken breast (if eating meat and if none in freezer at home)

Chilled Foods/Dairy

orange juice  (if needed)

Nutritional Analysis

Teriyaki Chicken and Vegetables (Meat)

Per Serving

Calories: 520

Protein: 36 g

Carbohydrates: 65 mg

Total Fat: 13 g

(Saturated Fat:) 2 g

Dietary Fiber: 12 g

Cholesterol: 85 mg

Sodium: 770 mg

% calories from fat: 23.1 %

Serving Size:

One-half chicken breast with 2/3 C. brown rice and ½ of the vegetables with sauce.

Teriyaki Chicken and Vegetables (Meatless)

Nutritional Analysis

Per Serving

Calories: 470

Protein: 20 g

Carbohydrates: 65 g

Total Fat: 15g

(Saturated Fat: 1 g

Dietary Fiber: 13 g

Cholesterol: 0 mg

Sodium: 980 mg

% calories from fat: 29.9%

Serving Size:

Two chickenless tenders with with 2/3 C. brown rice and ½ of the vegetables with sauce.