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Teriyaki Chicken

This is my version of stir fry. I oven roast the veggies, so they retain their flavor. When I plate this, I layer rice then vegetables with the chicken in sauce on top. I separated them for the picture.

Veggies Combination of your preference. I used broccoli, mushrooms, onions, cauliflower. Toss in a large bowl to lightly coat with olive oil and seasonings. Roast on a parchment or nonstick foil lined cookie sheet in the oven at 400* for about 15 minutes, until done to your liking. Lining the cookie sheet allows the veggies to brown a bit without sticking to the sheet.

Rice I use brown basmati rice. Brown rice has 6.7 grams of fiber per cup. Basmati is lowest on the Glycemic Index, which is a measure of how your body handles sugar. Making it the best rice choice. Prepare the rice as per instructions. When the rice is done mix in a little chopped fresh basil and let it wilt in the rice as you prepare the rest of the food. If you don’t like basil, then leave them out.

Chicken Cut up breast or thighs and add to nonstick skillet with coconut oil over medium heat. When the chicken is fully cooked, add a teriyaki sauce of your choice. Be careful to read labels, most of these have high fructose corn syrup, and that’s not a good thing. Let that coat the chicken good then add a tablespoon or two of brown sugar, depending on how much chicken and sauce you made. I found that to be the secret to a thick caramelized sauce. Yes, sugar. When you consider how little is actually in each serving, it’s pretty harmless, but man does it add flavor.

When all three parts are all done, they can be layered beautifully on a plate. Offer with soy sauce. Enjoy!!

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