Teriyaki Chicken, Vegetables and Rice

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This dish for supper incorporated mushrooms and broccoli which needed to be used, roasted chicken breast which I always have in the freezer, and some tasty Asian condiments.  I added the dried cranberries and walnuts for extra crunch and color.  A very tasty and satisfying meal.

TERIYAKI CHICKEN, VEGETABLES AND RICE

  •     1 tsp olive oil
  •     Large sweet onion, sliced
  •     1 cup mushrooms, sliced
  •     2 cups broccoli florets, steamed fork tender
  •     1 cup cooked chicken breast, shredded
  •     ½ tsp. sesame oil
  •     Dash or two of Mongolian Fire Oil (optional)
  •     1/4 cup teriyaki sauce
  •     2 Tblsp. dried cranberries
  •     2 Tblsp. chopped walnuts
  •     4 servings of cooked rice

In a large non-stick skillet, heat the olive oil and saute the onion slices over medium heat until translucent.

Add mushroom slices and cook until mushrooms start to soften.  Sprinkle lightly with salt and pepper.

Stir in steamed broccoli, cooked chicken breast, sesame oil, fire oil and teriyaki sauce.
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Cook until mixture is hot and serve over cooked rice with a sprinkle of cranberries and walnuts on top.

4 servings 


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Teriyaki Chicken on a Bed of Spinach

My youngest daughter is a busy stay-at-home mom who always finds time to get together with me on Fridays for lunch.  I try to make meals that are tasty, quick and easy, and reduced in fat and calories.  Here is what we enjoyed this week.

This is my version of my favorite dish at The Works Brick Oven restaurant in Loveland, Ohio.  It’s very flavorful and tasty and I like to stir the spinach leaves into the hot mixture to steam them.  My version is a good substitute and low in fat/calories, but there’s nothing like being in the old building in historic downtown Loveland (Ohio) enjoying the real thing.

TERIYAKI CHICKEN ON BED OF SPINACH

  • 1 tsp olive oil
  • Large sweet onion, sliced
  • 1 cup mushrooms, sliced
  • 2 cups broccoli florets, steamed fork tender
  • 1 cup cooked chicken breast, cubed
  • ½ tsp. sesame oil
  • Dash or two of Mongolian Fire Oil (optional)
  • 1/4 cup teriyaki sauce
  • 5 oz. fresh baby spinach leaves
  • 4 tsp. roasted sunflower seeds
  • 2 Tblsp. dried cranberries

In a large non-stick skillet, heat the olive oil and saute the onion slices over medium heat until translucent.

Add mushroom slices and cook until mushrooms start to soften.  Sprinkle lightly with salt and pepper.

Stir in steamed broccoli, cooked chicken breast, sesame oil, fire oil and teriyaki sauce.

Divide spinach leaves among 4 plates…

…and spoon piping hot chicken mixture on top of the spinach to allow it to steam.  Sprinkle with sunflower seeds and dried cranberries.  Serve immediately.

Based on 4 servings, nutritional count per my DietPower software is:  148 calories, 5.5 g fat, 17.5 g carbs, 1.1 g fiber, 10 g protein.

Weight Watchers Plus/Points:  4 

For dessert, we had an old favorite – Apricot-Nut Cookies with Amaretto Icing

Teriyaki Almonds — New Year’s Snack

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These almonds are really good and addictive.  They are quick and easy to make and since they’re baked and have a small amount of sweetener and oil, they make a nice snack, especially for New Year’s Eve.

TERIYAKI ALMONDS

  • Servings: Makes about 2 cups of almonds
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  • 2 cups whole natural almonds
  • 1 Tblsp. teriyaki sauce
  • 1 Tblsp. Lyle’s Golden Syrup or honey
  • 1 tsp. sesame oil

Preheat oven to 325 degrees F.  On an ungreased sheet, spread almonds.  Toast in oven for 15 minutes without stirring.  Remove sheet from oven and let almonds cool.  Reduce oven heat to 250 degrees F.

In a medium sized saucepan over medium low heat, bring the teriyaki sauce and Lyle’s syrup/honey to a boil.  Stir in almonds and cook, stirring constantly, until the almonds absorb the sauce, about 2-3 minutes.  Remove from heat and add oil.  Toss until almonds are well coated.

Turn onto baking sheet, separating almonds.  Bake for 5 minutes, stir, then turn almonds and bake 6 minutes longer.

Cool on wire rack, stirring frequently.  Store in a plastic bag or covered container.  Makes about 2 cups.

According to my DietPower software, a 1/4 cup serving would be:  122 calories, 10 gr. fat, 0 gr. cholesterol, 6.04 gr. carbohydrates, 3.72 gr. protein.