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1/4 c Teriyaki sauce
1/4 c Water
1 lb chicken breasts
-- (skinned and boned)
- cut into 1-1/2 inch pieces
2 tb Vegetable oil
1 md Onion; cut into 8 wedges
16 oz Broccoli/cauliflower/carrots
- (frozen packaged mixture)*
1/2 ts Ground ginger
1/3 c White wine OR chicken broth
1 tb Cornstarch
1 tb Water
3 c Hot cooked brown rice
In shallow baking dish, combine teriyaki sauce and water; add chicken
pieces, coating well. Cover and refrigerate two hours. Drain marinade
from chicken pieces. In large skillet or wok, heat oil; stir-fry chicken
and onion until chicken is slightly browned. Stir in vegetables, ginger,
and wine. Cover; simmer 4 to 5 minutes, or until vegetables are tender
crisp. In small bowl, combine cornstarch and water until smooth.
Gradually add to skillet, stirring constantly, until thickened. Serve
over hot rice.
*Or use 1 package (16 ounces) frozen vegetable mixture of your choice.
Each serving provides:
* 279 calories
* 18.7 g. protein
* 7.3 g. fat
* 34.1 g. carbohydrate
* 515 mg. sodium
* 37 mg. cholesterol
NOTE: Optional ingredients are omitted from the nutritional calculations.
When ingredient options appear in a recipe, the first ingredient choice is
used for calculation.
Source: Brown Rice
Reprinted with permission from The USA Rice Council
Electronic format courtesy of Karen Mintzias
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