Teriyaki Chicken Casserole
Serves: 6
Prep time: 20 mins
Cook time: 45 mins
Ingredients:
1 cup low-sodium soy sauce
¾ cup water
½ cup brown sugar
1 teaspoon ground ginger
1 teaspoon minced garlic
2 Tablespoons cornstarch
2 Tablespoons water
1 pound boneless, skinless, chicken breasts
6 cups frozen stir-fry vegetables
1 ½ cups cooked quinoa
3 apples (opt. side)
3 oranges (opt. side)
Directions: Preheat oven to 350 degrees and spray a 9x13 glass pan with nonstick cooking spray. In a small saucepan, combine soy sauce, water, brown sugar, ground ginger, and minced garlic. Bring to boil, then remove from heat. Mix in 2 Tablespoons of cornstarch until completely incorporated. Place chicken in glass pan and pour the sauce over the chicken and bake for 30 minutes. Remove from oven and add frozen stir fry vegetables and cooked quinoa to the pan. Mix and flatten out, then place back in oven and cook for 15-20 minutes or until the vegetables are fully thawed.
Optional side dish: apple and orange slices (or any other fresh fruit).
Nutrition Facts: Serving size: ⅙ of recipe Amount per recipe:
6 Calories: 416 Total Fat: 8 g Saturated fat: 1.8 g Cholesterol: 65 mg
Sodium: 1972 mg Carbohydrates: 53.4 g Fiber: 6.2 g Protein: 31.5 g
Serves: 6
Prep time: 20 mins
Cook time: 45 mins
Ingredients:
1 cup low-sodium soy sauce
¾ cup water
½ cup brown sugar
1 teaspoon ground ginger
1 teaspoon minced garlic
2 Tablespoons cornstarch
2 Tablespoons water
1 pound boneless, skinless, chicken breasts
6 cups frozen stir-fry vegetables
1 ½ cups cooked quinoa
3 apples (opt. side)
3 oranges (opt. side)
Directions: Preheat oven to 350 degrees and spray a 9x13 glass pan with nonstick cooking spray. In a small saucepan, combine soy sauce, water, brown sugar, ground ginger, and minced garlic. Bring to boil, then remove from heat. Mix in 2 Tablespoons of cornstarch until completely incorporated. Place chicken in glass pan and pour the sauce over the chicken and bake for 30 minutes. Remove from oven and add frozen stir fry vegetables and cooked quinoa to the pan. Mix and flatten out, then place back in oven and cook for 15-20 minutes or until the vegetables are fully thawed.
Optional side dish: apple and orange slices (or any other fresh fruit).
Nutrition Facts: Serving size: ⅙ of recipe Amount per recipe:
6 Calories: 416 Total Fat: 8 g Saturated fat: 1.8 g Cholesterol: 65 mg
Sodium: 1972 mg Carbohydrates: 53.4 g Fiber: 6.2 g Protein: 31.5 g
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