Teriyaki Chicken and Vegetables
Here’s another great example of how favorite foods are born when two cultures assimilate. Teriyaki sauce got its start in Hawaii when the Japanese newcomers added pineapple juice and brown sugar to the local basting sauce.
This scrumptious homemade teriyaki sauce works great as a stir-fry sauce over any meat and vegetable combination.
Grocery List: Teriyaki Chicken and Vegetables
Teriyaki Chicken and Vegetables
Produce
garlic (if needed)
yellow onion (if needed)
one half head green cabbage
8 oz. broccoli
2 carrots
1 piece ginger root
1 lime
1 winter pear
Canned/Dried Foods
brown rice (if needed)
Low-sodium vegetable broth (if needed)
sesame oil (if needed)
low sodium soy sauce (if needed)
rice wine vinegar (if needed)
Asian garlic pepper sauce (if needed)
brown sugar (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 Value: Teriyaki Chicken and Vegetables
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.
