Terrific Teriyaki Chicken and Vegetables

Produce

garlic (if needed) 

1 yellow onion 

1 sweet onion

red bell pepper (if needed)

8 oz. broccoli

Napa cabbage (if needed)

1 large carrot 

5 oz. crimini mushrooms 

1 piece ginger root

1 lime

Canned/Dried Foods

brown rice (if needed)

low sodium vegetable broth (if needed)

low sodium soy sauce (if needed)

Asian garlic pepper sauce (if needed)

brown sugar (if needed)

rice wine vinegar (if needed)

brown rice miso (if needed)

Frozen Foods

Morningstar Chick’n Strips – or equivalent product (if going meatless)

Meat/Fish/Poultry

1 boneless, skinless chicken breasts (if eating meat)

Chilled Foods/Dairy

orange juice (if need

Nutritional Analysis

Chicken Vegetable Teriyaki – with Chicken

Per Serving

Calories: 690

Protein: 37 g

Carbohydrates: 86 g

Total Fat: 18 g

Saturated Fat: 2 g

Dietary Fiber: 9 g

Cholesterol: 85 mg

Sodium: 750 mg

% calories from fat: 23.2 %

Serving Size:

Five ounces cooked brown rice with 2 C. Chicken and vegetables with sauce.

Chicken Vegetable Teriyaki – with Meatless substitute

Nutritional Analysis

Per Serving

Calories: 700

Protein: 32 g

Carbohydrates: 91 g

Total Fat: 18 g

Saturated Fat: 1.5 g

Dietary Fiber: 12 g

Cholesterol: 0 mg

Sodium: 1050 mg

% calories from fat: 24.5%

Serving Size:

Five ounces cooked brown rice with 2 C. Chicken and vegetables with sauce.