Healthy Meal of the Week: Teriyaki Chicken w/ Brown Rice & Peas
Healthy Leftover Idea: Teriyaki Chicken Melts
Here’s a great tasting baked teriyaki chicken meal that’s easy to whip together and your family should really love. Plus if you have any leftover chicken, you’ll have the opportunity to make some delicious teriyaki chicken melts for meals to go. Depending on your preference you can opt to grill the chicken instead of baking in the oven like as was done in this example, but that choice is entirely up to you.
– oven pan
– large mixing bowl
– pot with lid for rice
– plastic wrap or foil to cover pan while marinating
– 10 minutes
– 50 minutes
– 2-3 pounds boneless chicken breasts
– 1 cup brown rice
– 1/3 cup green peas
– 1/2 cup teriyaki sauce
– 1/3 cup brown sugar
– 8 oz can crushed pineapples
– seasonings: garlic powder, salt, and pepper
– 2 tablespoons Olive Oil (or comparable)
– sesame seeds for garnish *optional
For Teriyaki Chicken Melts
– Whole wheat bread slices
– reduced fat shredded cheese
– non stick spray or oil
*Note: If you have the opportunity to prepare and marinate the chicken the night before try to go this route. By allowing the chicken to marinate overnight you will have a wonderful tasting meal with meat that really had the chance to soak in the flavor of the teriyaki marinade.
1. Individually rinse each piece of chicken under cold water and place in a large mixing bowl
2. Add 1/2 cup teriyaki sauce, 1/3 cup brown sugar, 8 oz can crushed pineapples, sprinkle with salt and pepper. Use two forks to repeatedly puncture all the pieces of chicken and mix well. Take a couple minutes to continually puncture and mix the marinade well so each piece of chicken gets attention.
3. Pour the entire contents of the mixing bowl, chicken pieces and marinade included, into an oven safe pan. Cover and seal with plastic wrap or foil and place inside the refrigerator for a minimum of 30 minutes, overnight is best, to allow marinade to really soak into the chicken.
4. When you are ready to bake the chicken, preheat oven to 375 degrees. Remove oven pan from refrigerator, take off cover and place in oven on center rack and set timer for 25 minutes.
5. When timer rings carefully take the oven pan out and flip each piece of chicken using forks or tongs. Spoon some of the marinade over the tops of the chicken pieces then place back in the oven for an additional 25 minutes.
6. Once the chicken is back in the oven you can start cooking the brown rice. Turn stove on medium/low heat, add 2 tablespoons of olive oil, and one cup of brown the rice. Continually stir for a few minutes to brown rice. Add 2 cups hot water, 1/3 cup of green peas, sprinkle salt, and bring to a boil stirring occasionally. Once the water is boiling reduce heat to medium, cover and set timer for 20 minutes.
7. When everything is finished cooking carefully serve appropriate portion sizes, garnish chicken with sesame seeds, along with a zero calorie beverage and enjoy!
Healthy Leftover Idea: Teriyaki Chicken Melts
If you happen to have any of that delicious teriyaki chicken leftover, and you’re in the mood for something a little bit different, you can easily whip together some teriyaki chicken melts. The only additional items you will need to make these handheld treats are shredded/sliced reduced fat cheese and some slices of whole wheat bread.
If the chicken you purchased is a bit on the thick side, you may want to slice the piece lengthwise to reduce the width by half. Place a skillet on the stove on medium temperature, either use non-stick spray or spread a little cooking oil with a paper towel, then place one piece of bread. Layer a bit of cheese, then add your piece(s) of chicken, top with some more cheese, then cover with another piece of bread. Allow that side to cook for a couple minutes then use a spatula to flip to other side. You may want to use your off-hand to help keep everything together. Continue to cook for a couple of minutes on each side until golden brown.
Gregory L. Gomez, a LAUSD teacher who’s also on journey to develop a healthy life in an effort to lose weight and get in shape. Follow his progress on http://HealthyChoicesInLife.com as he strives to lose nearly 100 pounds by eating healthy and maintaining a consistent exercise routine. Get a FREE monthly Healthy Choices Newsletter along with a Healthy Eating eBook just for stopping by at http://healthychoicesinlife.com/healthy-eating.
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