Core Recipe Servings: 4 Preparation Time: 20 min Cooking Time: 13 min Level of Difficulty: Easy
We paired this tangy chicken dish with a side of broccoli for gorgeous color and a huge nutrient boost.
1 sprays cooking spray 2 medium garlic clove(s), minced 1 pound uncooked boneless, skinless chicken breast, cut into 1-inch cubes 4 medium scallion(s), chopped (green and white parts) 1/2 cup fat-free chicken broth 2 Tbsp teriyaki sauce 2 cup cooked brown rice, regular or instant, kept hot 4 cup broccoli, fresh, florets, steamed* Instructions Coat a large nonstick skillet with cooking spray and set pan over medium-high heat. Add garlic and cook 1 minute. Add chicken and cook until golden brown on all sides, stirring often, about 5 minutes.
Add scallions and cook until soft, about 2 minutes. Add broth and teriyaki sauce; simmer until chicken is cooked through and sauce reduces slightly, about 5 minutes.
Spoon 1/2 cup of cooked rice into each of 4 shallow bowls; spoon about 1 cup of chicken mixture and 1/2 cup of broccoli over each serving. Notes *To steam broccoli, place florets in a microwave-safe dish, add about 1/2 inch of water and cover dish. Microwave on HIGH for 4 minutes, until tender-crisp. Or to steam in a saucepan, set broccoli in a steamer basket or colander over simmering water, cover and steam 4 to 5 minutes, until tender-crisp. Chef Tips We renovated Chicken Teriyaki by: Opting for lean, skinless chicken breast instead of fattier dark meat and simmering it in fat-free broth and teriyaki sauce.
Sautéing the chicken and garlic with cooking spray instead of oil.
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**Some people are like slinkies - not really good for anything.....but they bring a smile to your face when pushed down the stairs!
