Healthy Teriyaki Chicken Stir Fry
Even served with rice and delicious teriyaki sauce this stir fry has a fraction of the usual calories. Recipe from Tom Venuto's Burn the Fat blog (www.BurnTheFatBlog.com)
Servings: 4
Calories: 459kcal
Equipment
Ingredients
- 1 cup brown rice (dry/uncooked) (180g)
- 20 oz boneless skinless chicken breast (567g)
- 1 tsp stir fry oil
- 1 lg green bell peper (164g)
- 2 cups carrots, thin sliced or chopped (227g)
- 3 cups mushrooms, sliced (227g)
- 1 cup onion, diced (160g)
- 3/4 cup sugar-free teriyaki sauce
- ? Tbsp chicken broth (as needed for oil replacement)
Instructions
- Begin cooking the rice in a rice cooker first, allowing 30-40 min for brown rice, about 20 min for white rice (or according to package instructions).
- Chop carrots, green pepper, onion and mushrooms.
- Chop chicken breast into small cubes (or strips). Season with salt and pepper (optional but recommended).
- Heat wok to medium high. Once heated, add 1 to 2 tsp stir fry oil and swirl to coat bottom of wok. Add chicken and cook until browned (about 4 - 5 minutes), stirring regularly. Remove chicken from wok into a bowl.
- Add a Tbsp or two of chicken broth (as a substitute for additional oil) If needed, then add carrots first to give them a head start (about two minutes).
- Add onions and mushrooms, cook for another minute or two, then add the green peppers last. Add another Tbsp of broth if needed. Cook vegetables about three more minutes or until they are crisp-tender.
- Add chicken back to wok and stir to combine with vegetables. Simmer another minute or two on medium or until the chicken is re-heated.
- Add teriyaki sauce. Stir fry about 2 more minutes or until heated
- Add rice to wok and combine everything, or serve the amount of rice you want on a plate or in a bowl then spoon the chicken and vegetables on top.
Nutrition
Calories: 459kcal | Carbohydrates: 57.4g | Protein: 42.8g | Fat: 6.7g