Chicken Teriyaki Dinner 1


After living in San Francisco for so many years I acquired a taste for so many different cuisines, much of which I had never heard of before.  Of the many cuisines I tried, I grew very fond of Japanese food; from shabu shabu, to sushi, to tempura, and the tasty deserts like green tea ice cream. YUM!  For a good extent of time I lived fairly close to Japantown, which I frequented for many things like spa treatments at Kabuki Springs & Spa (which I highly recommend you try whenever in San Francisco), the markets for certain foods that couldn’t be found at your everyday grocer, and of course for dining.

The sushi at most restaurants was so fresh and delightful and there were so many other things I never even knew people ate.  It took me a couple years to warm up to the idea of trying rolls other than your basic California roll and in the early times my favourite go to at a Japanese restaurant was Chicken teriyaki.  It was so simple that the fussiest of eaters could be satisfied in strange new land of foods that is a sushi restaurant.

When I moved abroad I struggled to find restaurants of the same quality that I was privileged to in San Francisco, which was very frustrating.   So soon after started my fitness/clean eating journey I started cooking at home more frequently and I stopped buying bottled and jarred sauces because I didn’t recognise so many of the ingredients.  It was also very frightening the levels of sugar and salt that was packed into them.  I decided to make it my mission to create healthier meals based on meals of the past that I enjoyed.   One day I was craving something fresh and light and I reminisced of my favourite go to Japanese meal, so I perused the web for inspiration for a cleaner version of teriyaki sauce.

I found so many that included adding sugar to the recipe by the cup load as well as using cornstarch.  I had been doing so well with out adding sugar so I decided I would opt for a healthier sweetener such as maple syrup or honey.  Then I debated over the cornstarch, while I know it is basically a harmless additive used to thicken sauce, I couldn’t stop thinking about GMO’s and how corn is the number one genetically manufactured crops.  So I did some research for other alternatives and consulted my friends and family for inspiration.  Then I found just what I needed to complete this recipe, arrowroot powder.  Being of Caribbean descent, I recall my mother making a porridge/drink of sorts for my siblings and myself using arrowroot but I had never cooked with it myself.   I discovered that it could be used in place cornstarch but was manufactured in a cleaner way.  Bingo!

I have made this recipe several times now and it always goes down a treat!  I hope you and yours enjoy it as much as we do. xx

Chicken Teriyaki Dinner

Cook Time: 30 minutes

Total Time: 30 minutes

Serving Size: 2 people

Chicken Teriyaki Dinner

This recipe is for the days that you're craving takeaway food desperately and you don't want to cave to the crazy calorie count and unknown ingredients. It's simple and easy to make if you have 30 minutes to spare.

Ingredients

  • 2 chicken breasts
  • a pinch garlic powder
  • a pinch onion powder
  • a pinch salt
  • a pinch pepper
    For the sauce
  • 1 & 1/2 cup low sodium soy sauce
  • 1/4 mirin or rice wine vinegar
  • 1 & 1/2 tbsp maple syrup
  • 1/4 tsp ginger powder
  • 1/2 tsp garlic powder
  • 1/2 tbsp arrowroot powder
    For the sides
  • 1 - 1 & 1/2 cup cooked brown rice or quinoa
  • 2 cups of steamed veggies

Instructions

  • Preheat your oven to 200C/400F, then season your chicken breast. Spray a baking dish with olive oil cooking spray, place chicken within and cover with foil. Bake for 30 minutes.
  • Rinse your rice or quinoa under cold water until the water runs clear, then bring to a boil in a sauce pan with water(1 cup of quinoa, 2 cups water or 1 cup of rice, 1 1/2 cups of water) When the water starts comes to a full boil, cover, and reduce temperature to the lowest setting and allow to cook for 25 minutes for quinoa or 20 minutes for rice. Once cooked remove from heat and allow to sit for five minute then fluff with a fork.
  • Clean and rinse your veggies, then chop them how you like. I like to do my carrots in oval discs and keep my tender stem broccoli as whole as possible.
  • Combine all the ingredients for the sauce into a small sauce pan over med-low heat. Stir frequently to insure its fully incorporated. Allow to cook slowly until sauce has thickened to your liking and remove from heat.
  • In the last 5 minutes of the chicken cooking, bring a large pot of water to boil. Place a metal colander over the pot with your veggies in it and cover with the lid for the pot to steam the veggies.
  • Once everything is finished cooking slice the chicken breasts and plate however you desire. I like to use a measuring cup to serve my rice or quinoa, place the veggies around my carb and serve the chicken on the side drizzled with the teriyaki sauce and a sprinkling of sesame seeds. This also makes a great teriyaki bowl meal. Enjoy!

Notes

This sauce creates enough to be used for a couple meals if you use it sparingly.

If you enjoy lots of sauce or want to cook 2x the amount of chicken this amount of sauce can be used for a meal for 4 people.

http://www.fitlife-housewife.com/chicken-teriyaki-dinner/


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