D's Dish On Healthy Eating

Nutritious Should be Delicious!

Teriyaki Chicken Stir Fry

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Ingredients:

1 Tbsp olive oil

2 clove garlic minced

1 large onion chopped

1 1/2-2 pounds chicken thighs cut in cubes (improved taste and similar fat content to chicken breast)

8 oz. fresh white mushrooms sliced

2 cups fresh pineapple cut into cubes

2 fresh red peppers cut into bite sized squares

4 cups broccoli steamed (until still crisp)

2 cups brown rice

 

Sauce:

1/3 cup brown sugar

1/3 cup soy sauce

1/3 cup rice wine or cider vinegar

1 tsp fresh or ground ginger minced

Pepper to taste

 

Directions:

Place olive oil and garlic in large saucepan and heat on medium until garlic is slightly brown.  Add onion and cook on medium until soft.  Then, add chicken and cook on med-high stirring while cooking until chicken is cooked thoroughly. Add in red pepper, pineapple and mushrooms. Then, wisk together sauce mixture and pour over chicken and veggies.  Stir fry until red pepper and pineapple are warm, crisp and incorporated with sauce and chicken. Add steamed broccoli to saucepan and and stir to incorporate with sauce. Serve over 1/3-1/2 cup brown rice.

Enjoy!

 

Nutrition Information:

383 kcals, 26g protein, 8g fat (1.4g saturated, 5g monounsaturated, 1.7 polyunsaturated), 48mg cholesterol, 49g carbohydrate, 180mg sodium, 10g fiber (calculated via packaging info and USDA Nutrient database: http://ndb.nal.usda.gov/)

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