(Recipe) Chicken Teriyaki Pan-Fried with Vegetables

Who doesn’t like a good chicken recipe? We have a pan-fried chicken recipe that’s delicious, heart healthy and ready in about a half hour.

Ingredients

16 ounces skinless, boneless chicken breast, cut in to strips
16 ounces broccoli, cauliflower, sugar snap peas and red pepper mix
1 cup frozen carrots
1/2 cup mushrooms, sliced

Sauce

1/3 cup low-sodium soy sauce
1 tablespoon brown sugar
3 tablespoon vinegar
2 teaspoon sesame oil
2 teaspoon ground ginger
1/2 teaspoon garlic powder
1 tablespoon cornstarch
1/4 cup water

In nonstick skillet, cook chicken 5-7 minutes. Remove chicken from skillet, set aside.

Add to skillet: soy sauce, brown sugar, vinegar, sesame oil and spices. Bring to a simmer; add vegetables. Cook 5-7 minutes, until vegetables are tender.

Add chicken and cook 2-3 minutes longer. In small container, combine cornstarch and water.

Add to teriyaki mixture. Cook until sauce is thickened. Serve on instant brown rice.

Nutritional Information per Serving

253 calories
4.5g fat
66mg cholesterol
28g carbohydrate
558mg sodium

From Karen Yontz Women’s Cardiac Awareness Center Heart Healthy Recipes

Meet the Author

Cindy Jones is the Manager of Food, Nutrition, Environmental Services and Diabetes Education at Aurora Medical Center in Manitowoc County, Wisconsin.

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The information presented in this site is intended for general information and educational purposes. It is not intended to replace the advice of your own physician. Contact your physician if you believe you have a health problem.

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