Gluten-Free Teriyaki Chicken with Broccoli

Gluten-Free Teriyaki Chicken with Broccoli

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From: EatingWell.com, September 2019

Everyone loves teriyaki chicken—and this one is better for you with much less added sugar. It's also gluten-free so long as you use tamari (aka gluten-free soy sauce). Feel free to swap out the broccoli for any veggie—carrots, snow peas, green beans—that you have on hand.

Ingredients 4 servings

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Original recipe yields 4 servings
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  • 1 tablespoon grapeseed oil
  • 1 pound boneless, skinless chicken breasts, cut into 1-inch pieces
  • 3 cups fresh broccoli florets (8 oz.)
  • ¼ cup lower-sodium tamari
  • 2 tablespoons pineapple juice
  • 1½ tablespoons honey
  • 1 tablespoon rice vinegar
  • 2 teaspoons grated garlic (from 3 medium garlic cloves)
  • 2 teaspoons cornstarch
  • 1 teaspoon grated fresh ginger (from 1 [2-inch] piece ginger)
  • 2 (8.8 ounce) pouches pre-cooked microwavable brown rice, prepared according to package directions
  • ¼ cup thinly sliced scallions (from 3 scallions)
  • 1 teaspoon toasted sesame seeds

Preparation

  • Prep

  • Ready In

  1. Heat oil in a large skillet over high. Add chicken pieces; cook, stirring often, until browned and mostly cooked, about 6 minutes. Add broccoli; cook, stirring often, until bright green and tender, about 5 minutes.
  2. Meanwhile, stir together tamari, pineapple juice, honey, vinegar, garlic, cornstarch and ginger in a small bowl.
  3. Add tamari mixture to chicken mixture in skillet; cook over high, stirring constantly, until liquid is thickened and mixture is glazed, about 20 seconds. Remove from heat. Serve chicken mixture over rice; sprinkle evenly with scallions and sesame seeds.

Nutrition information

  • Serving size: about 1 cup chicken mixture, ¾ cup rice
  • Per serving: 426 calories; 8 g fat(1 g sat); 4 g fiber; 53 g carbohydrates; 35 g protein; 9 g sugars; 6 g added sugars; 66 mg calcium; 774 mg sodium; 733 mg potassium
  • Carbohydrate Servings:

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