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Thursday, July 2, 2009

Chicken Teriyaki

Thursday, July 2, 2009
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Nutrition Information
Calories : 220
Total fat : 1 gr
Saturated : 0 gr
Dietary fiber : 9 gr
Sodium : 260 mg
Protein : 25 gr
Cholesterol : 50 mg

Ingredients:
8 oz dried linguine noodles
12 oz chicken breast strips (skinless)
1 Tb. low sodium soy sauce
2 Tb. orange juice
1.25 cups water
3 cups fresh mixed stir-fry vegetables
1 cup sliced green onion
1 tb. cornstarch
vegetable oil cooking spray

How to make chicken teriyaki
Cook linguine in 2 quarts of rapidly boiling water. Follow package directions for cooking times. Pasta is done when tender but slightly firm in centre. Drain in colander.

Make the sauce: heat a large nonstick skillet and spray with vegetable oil cooking spray. Cook chicken strips just until done, approx. 5-7 minutes, set chicken aside. In the same skillet, add the sauce, orange juice, and 1 cup of water. Bring to a simmer. Add all the vegetables and cook until tender, approx. 6 minutes. dilute the cornstarch in 1/4 cup water and stir into vegetable mixture. Broth should form a light glaze. Add chicken and serve over pasta. Serve four.

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