30-Minute Cooking for Two: Healthy Dishes Without All the Fuss by Taylor Ellingson

Author:Taylor Ellingson [Ellingson, Taylor]
Language: eng
Format: epub
Publisher: Rockridge Press
Published: 2018-10-30T07:00:00+00:00

Teriyaki Chicken Rice Bowls

Forget about getting takeout. These bowls will be ready way before the delivery guy would have shown up at your door. The chicken breasts are cooked in a sweet and garlicky homemade teriyaki sauce (made with pantry ingredients you already have!), and the whole thing is served with white rice and steamed broccoli.

PREP TIME: 10 minutes

COOK TIME: 20 minutes

SERVES: 2

1 cup white rice

2 cups fresh broccoli florets

2 tablespoons brown sugar

¼ cup soy sauce

1 tablespoon apple cider vinegar

2 garlic cloves, minced

½ tablespoon cornstarch

½ pound boneless skinless chicken breast, cut into bite-size pieces

1. Cook the rice. In a small pot over medium heat, cook the rice according to package instructions.

2. Cook the broccoli. Place the broccoli in a microwave-safe bowl with 1 tablespoon of water and cover with a paper towel. Microwave on high for 3 minutes. If it’s not fully cooked, microwave for 1 more minute.

3. Make the teriyaki sauce. Meanwhile, in a small bowl, whisk together the brown sugar, soy sauce, apple cider vinegar, garlic, and cornstarch.

4. Cook the chicken. In a medium skillet over medium-high heat, combine the chicken and sauce. Cook until the chicken is cooked through, 8 to 10 minutes.

5. Assemble. Divide the cooked rice between two bowls. Top with the cooked chicken and steamed broccoli. Serve and enjoy.

TIP: Microwaving broccoli is an easy and healthy way to prepare the vegetable, but if you prefer your broccoli a little crispier, you can sauté it in olive oil.

SWAP: You can swap the broccoli for other vegetables that you have on hand, such as snow peas, bell peppers, mushrooms, asparagus, or cauliflower.

Per serving: Calories: 553; Total fat: 2g; Total carbs: 94g; Sugar: 11g; Protein: 37g; Fiber: 4g; Sodium: 1910mg

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