Best 5 Chicken Teriyaki With Vegetables Low Fat Recipes
Chicken teriyaki with vegetables is a healthy and flavorful dish that is easy to make. The combination of chicken, vegetables, and teriyaki sauce creates a delicious and satisfying meal that is sure to please everyone at the table. This dish is also low in fat, making it a great choice for those watching their weight or trying to eat healthier. With a few simple ingredients and a little bit of time, you can have a delicious and healthy meal that the whole family will enjoy.
Here are our top 5 tried and tested recipes!
TERIYAKI CHICKEN AND VEGETABLES
Smart ingredients, including packaged coleslaw and pasta mixes, make it easy to serve up a colorful combo in just 30 minutes. A refreshing orange teriyaki sauce gives this chicken a lively Asian flavor and such a pretty glisten. -Simple & Delicious Test Kitchen
Provided by Taste of Home
Categories Dinner
Time 30m
Yield 4 servings.
Number Of Ingredients 10
Steps:
- In a small bowl, combine 1 tablespoon cornstarch, orange juice and teriyaki sauce; set aside., Flatten chicken slightly. Place salt and remaining cornstarch in a large resealable plastic bag. Add chicken, one piece at a time, and shake to coat. In a large skillet over medium heat, cook chicken in batches in 2 tablespoons oil for 5-6 minutes on each side or until chicken juices run clear. Remove and keep warm., In the same skillet, saute squash and onion in remaining oil for 2 minutes. Add coleslaw mix; saute 1 minute longer or until vegetables are crisp-tender. Stir juice mixture and add to pan. Bring to a boil; cook and stir for 2 minutes or until thickened., Add chicken to skillet; heat through. Meanwhile, prepare rice pilaf according to package directions. Serve with chicken mixture.
Nutrition Facts : Calories 574 calories, Fat 16g fat (3g saturated fat), Cholesterol 94mg cholesterol, Sodium 1707mg sodium, Carbohydrate 62g carbohydrate (14g sugars, Fiber 5g fiber), Protein 44g protein.
TERIYAKI CHICKEN WITH VEGETABLES
Miryam's original recipe
Yield 4-6 servings
Number Of Ingredients 11
Steps:
- In a small bowl mix the Teriyaki sauce ingredients. If you are just making the sauce for future consumption follow this step otherwise follow the next paragraphs. In a small sauce pan, over medium to low heat, heat the sauce until thicken stirring occasionally. About 5 minutes. Let the sauce cool and store it in a glass airtight container in the refrigerator. In a large skillet, over medium to high heat, add the olive oil. Add the chicken and carrots and cook stirring occasionally until almost tender, about 6-8 minutes. Add the garlic and cook further for another minute. While the chicken is cooking, place the broccoli on a safe microwave dish and microwave for 6-7 minutes. Depending on how strong your microwave is you may need less time. My microwave is not too powerful so I use 7 minutes but 3-4 minutes may be enough in yours. Add the Teriyaki sauce from the bowl to the chicken and carrots and stir for about 1-2 minutes or until it thickens. Turn heat off and add the broccoli and pepper flakes if using. Stir to combine. Serve over brown rice or rice noddles. NOTE: I doubled the Teriyaki sauce for us. Teriyaki sauce adapted from Savory Sweet Life
CHICKEN TERIYAKI WITH VEGETABLES (LOW-FAT)
This simple tasty recipe is from the American Heart Association. Feel free to add/delete or substitute any veggies that you'd like.
Provided by lazyme
Categories < 4 Hours
Time 1h15m
Yield 8 serving(s)
Number Of Ingredients 12
Steps:
- Combine first 6 ingredients in shallow glass bowl.
- Rinse chicken and pat dry.
- Slice lengthwise.
- Wipe mushrooms with a clean, damp cloth.
- Place chicken, mushrooms, zucchini, tomatoes and onions in prepared mixture.
- Stir to coat evenly.
- Cover and refrigerate approximately 1 hour, turning occasionally.
- Meanwhile, if using wooden skewers, soak them in water for at least 30 minutes before using.
- Preheat broiler.
- Remove chicken and vegetables from marinade.
- Alternate chicken and vegetable pieces on skewers.
- Lay on broiler pan and broil 4 inches away from heat for 3 minutes.
- Turn over and broil an additional 3 minutes.
Nutrition Facts : Calories 320.3, Fat 12.4, SaturatedFat 3.2, Cholesterol 69.6, Sodium 334, Carbohydrate 18.7, Fiber 1.8, Sugar 12.9, Protein 24.6
SHEET PAN TERIYAKI CHICKEN AND VEGETABLES RECIPE
This Sheet Pan Teriyaki Chicken and Vegetables is juicy and savory. The vegetables taste amazing with this teriyaki glaze over them.
Provided by Camille Beckstrand
Categories Main Course
Time 50m
Number Of Ingredients 14
Steps:
- Preheat oven to 400 degrees F.
- Cover a baking sheet with foil and spray with nonstick cooking spray.
- Arrange chicken, broccoli, carrots and peas in an even layer on baking sheet. Season with salt and pepper, to taste.
- In a saucepan over medium heat, whisk together soy sauce, honey, rice wine vinegar, sesame oil, minced garlic, ginger, cornstarch and water. Bring to a boil and reduce heat to low and let simmer for a few minutes, stirring constantly, until sauce thickens.
- Spoon teriyaki sauce over chicken and drizzle remaining sauce over vegetables.
- Bake for 30-35 minutes, or until chicken is cooked through and vegetables are soft.
- Garnish with sesame seeds before serving, if desired.
Nutrition Facts : Calories 309 kcal, Carbohydrate 27 g, Protein 37 g, Fat 6 g, SaturatedFat 1 g, TransFat 1 g, Cholesterol 96 mg, Sodium 1638 mg, Fiber 4 g, Sugar 16 g, ServingSize 1 serving
TERIYAKI CHICKEN AND VEGGIES
I made this last night for the first time. There was a lot of food but my boyfriend and I loved it so much that there were absolutely no left-overs. If you're vegetarian just sub chicken for a cup of peanuts or nut of your choice.
Provided by Casie
Categories One Dish Meal
Time 25m
Yield 3 serving(s)
Number Of Ingredients 9
Steps:
- Start steaming brown rice ahead of time.
- Spray large pan with cooking spray.
- Heat to medium and brown chicken breasts.
- Add 1/2 cup of Soy Vay Island Teriyaki sauce and sliced mushrooms.
- Drain pineapple chunks and add to pan.
- Cook another 5 minutes stirring often.
- Add broccoli, baby carrots, celery and snow peas.
- Drizzle the rest of the teriyaki sauce on top of veggies.
- Cook for another 5-10 minutes (depending on how crunchy you like your veggies) stirring often.
- Serve chicken and veggies over brown rice.
Tips:
- Mise en Place: Before you start cooking, make sure you have all of your ingredients prepped and measured out. This will help you stay organized and prevent any scrambling in the kitchen.
- Use a Good Quality Teriyaki Sauce: The teriyaki sauce is the star of this dish, so make sure you use a good quality one. Look for a sauce that is thick and flavorful, with a balance of sweet and savory flavors.
- Don't Overcook the Chicken: Chicken can easily become dry and tough if it is overcooked. Cook the chicken until it is just cooked through, about 8-10 minutes per side.
- Use a Variety of Vegetables: This recipe calls for broccoli, carrots, and bell peppers, but you can use any vegetables that you like. Some other good options include snow peas, snap peas, and zucchini.
- Serve Over Rice: Chicken teriyaki is traditionally served over rice. You can use white rice, brown rice, or even cauliflower rice if you are looking for a low-carb option.
Conclusion:
Chicken teriyaki with vegetables is a delicious and healthy meal that is perfect for a quick and easy weeknight dinner. The chicken is tender and juicy, the vegetables are crisp and flavorful, and the teriyaki sauce is sweet and savory. Serve this dish over rice for a complete and satisfying meal.
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