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Teriyaki Chicken and VegetablesRecipe reprinted with permission from Feeding the Young Athlete by Cynthia Lair (Moon Smile Press, 2002)
Make mounds of rice and serve this easy-to-make, kid-pleasing dish heaped on top. Perfect blend of carbohydrates, vitamin-rich vegetables and protein to fuel-up the athletic body. Use any combination of vegetables.
Teriyaki Sauce:
1/3 cup tamari soy sauce
1 teaspoon grated ginger root
2 tablespoons honey
1 tablespoon sucanat or brown sugar
1 small clove garlic, minced
1/2 cup water
1 pound chicken breasts, boneless, skinless
1/2 head green cabbage, shredded
1 carrot, cut at a diagonal in slices
1/2 medium onion, cut in chunks
2-3 tablespoons high-oleic safflower or peanut oil
Blend together all ingredients for teriyaki sauce together in a saucepan and warm on low until sugar dissolves.
Prepare chicken breasts. Pound out and cut into small strips. Put in a bowl or dish and cover with 1/4 - 1/3 cup of the teriyaki sauce. Allow remaining teriyaki sauce to reduce on low heat while you prepare the rest of the dish.
Cut all vegetables. Heat 1/2 of oil in a wok or skillet. Stir fry vegetables until bright and crisp. Pour about 1/4 cup of the teriyaki sauce over the vegetables and stir constantly until it's absorbed. Remove vegetables and clean out wok.
Heat remaining oil in wok. Add chicken and stir fry until tender. Pour remainder of sauce over chicken. Add cooked vegetables and toss. Turn off heat, serve immediately over rice.
Preparation time: 1/2 hour
Makes 4 servings
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5 Comments: |
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Katrina Hurt
Cynthia has my kids eating green leafies! My children love this dish! I love it because they eat lots of great veggies. Cabbage, bok choy, kale, whatever we have on hand. I had to get a bigger wok to fit more in! Awesome.
August 28, 2008, 10:40 am
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Jessica Hynd
Simple,flavorful & healthy. I doubled the teriyaki sauce and use it for other dishes and to soak tofu in before frying.
October 13, 2008, 7:42 pm
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marissa amaya
I'm 9yrs old i had this dish at my school and now I'm going 2 make it myself from this video. Your videos are very funny to watch! :D
January 21, 2009, 2:58 pm
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Fiorela Vargas
This is a great recipe, is very simple and easy to cook. My husband love it. :D
February 6, 2010, 2:12 pm
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Kellie
Love love love this dish! It is also amazing with quinoa instead of rice!
February 16, 2010, 6:05 pm
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