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Hi, welcome to KITJEN!

A place where food is celebrated, not feared. This is your guide to creating well-balanced meals while enjoying every single bite.

Teriyaki Chicken Stir Fry

Carbs, protein, fats and micronutrients are needed for a complete, well-balanced meal.

This stir fry includes those four components, which makes this a great lunch or dinner option. To show you the simplicity of adding these four components to your meals, I have given provided you with this delicious teriyaki stir fry.

I have noticed when one of my meals is missing at least one of the four components I always end up hungry at night. After many nights of binge eating, I finally noticed why I binged so much, which was not enough carbs or fats. I have always steered away from carbs and fats because these are known as bad, but the truth is my body needed these to feel satisfied and filled.

Here is a well-balanced meal to add to your weekday and weekend meals.

Start to finish: 30 mintes

Servings: 1

Ingredients:

1/2 cup brown rice

1 chicken breast

1/2 red bell pepper, julienned

Handful of cabbage, thinly sliced ( I Used Mixed Colors; Purple & Green)

5-6 asparagus, julienned

1 garlic clove, minced

1/4 white onion, diced

1 tablespoon olive oil, plus 1 teaspoon

Black and/or white Sesame Seeds (To garnish)

1 tablespoon teriyaki sauce*

Instructions:

In a pot over medium-low heat, cook 1 cup of brown rice with 1 1/2 cups of water or if you like, vegetable or chicken broth to add flavor to the rice. Let it cook for 20-30 minutes or until the rice absorbs the liquid.

Season the chicken breast with salt and pepper. Do not over season because it will be covered in teriyaki sauce later. In a small pan with 1 teaspoon olive oil, place chicken and let it cook. Do not constantly flip the chicken, flip until one side is completely cooked. It will take about 3-4 minutes per side or depending on the thickness of the chicken.

While chicken cooks, julienne bell pepper, onion, asparagus, and add into a bowl with the sliced the cabbage. This mixture should resemble a slaw.

In a pan over medium heat add in the olive oil. When the oil is heated, add the garlic and onion. Stir before garlic burns because the burned garlic will make the rest of the veggies taste bitter. Once onion is translucent, add the bell peppers and asparagus. Cook until veggies are cooked but do not overcook. Make sure the veggies still have a crunch, so do not cook more than 10 minutes. Lastly throw in the cabbage and mix with rest of veggies.

Let the chicken rest for about 2-3 minutes on a cutting board, so the juices of the chicken do not release. By doing this, you are allowing the chicken to stay moist.

After the chicken has rested, chop into strips and add into the pan along with the veggies.

In low heat add the teriyaki sauce and mix well. This should only take about 3 minutes.

Serve the chicken stir fry with rice and garnish with sesame seeds.


*Note: Make sure to read the label to ensure the sauce does not contain corn syrup or high fructose corn syrup

** All the portion sizes are based on a general serving size, but you may change all serving sizes to your specific portion size.


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