This recipe for Teriyaki Chicken with Wok Vegetables is a dish of Asian origin that combines sweet and salty flavors in a delicious mix. It consists of pieces of chicken breast marinated in a homemade teriyaki sauce, stir-fried along with a variety of fresh vegetables in a wok or large frying pan. The result is a tasty and colorful dish that combines the tender texture of chicken with the crunch of vegetables.
Teriyaki Chicken Recipe with Wok Vegetables
This Teriyaki Chicken with Wok Vegetables recipe is a versatile and healthy option, combining lean chicken proteins with a variety of nutritious vegetables. It is perfect for a complete and balanced meal that satisfies the palates of the whole family.
4
Portions15
minute25
minute400
kcalIngredients:
2 breasts of chicken, cut into small pieces
2 Tablespoons of soy sauce
2 Tablespoons of teriyaki sauce
2 teaspoons of Brown sugar
2 cloves garlic, chopped
1 teaspoon of grated fresh ginger
2 Tablespoons of vegetable oil
1 unit of large onion, julienned
1 unit of carrot, cut into thin slices
1 unit of red pepper, cut into strips green pepper, cut into strips
1 bunch of broccoli, cut into small florets
Salt and pepper to tasteSesame seeds to decorate (Sesame)
Cooked white rice to serve
Instructions
- In a bowl, mix soy sauce, teriyaki sauce, brown sugar, minced garlic and grated ginger. Add the chicken pieces to the mixture and stir well to coat. Marinate for at least 15 minutes.
- Heat a large skillet or wok over medium-high heat. Add a tablespoon of vegetable oil and let it heat up.
- Add the marinated chicken to the pan and cook for about 5-7 minutes, or until golden brown and cooked through. Remove the chicken from the pan and set aside.
- In the same pan, add another tablespoon of vegetable oil if necessary. Add the onion, carrot, peppers and broccoli. Sauté the vegetables for about 5 minutes, or until tender but still crisp.
- Add the chicken back to the pan along with the sautéed vegetables. Mix everything together and cook for 1-2 more minutes to heat everything together. Make sure the chicken is well coated with the teriyaki sauce.
- Taste and adjust seasoning with salt and pepper as needed.
- Serve the Teriyaki Chicken with Wok Vegetables over cooked white rice. Sprinkle sesame seeds on top as decoration, if desired.
Tips
- Prepare all the ingredients before you start cooking. Cut the chicken into small pieces, chop the vegetables and have the necessary seasonings on hand.
- Heat the wok or pan well before adding the ingredients. The wok should be hot enough so that the food cooks quickly and stays crispy.
- Cook chicken separately until golden brown and cooked through. Then, remove it from the wok and set aside.
- Add the vegetables to the wok and cook over high heat to maintain their crispy texture. Stir constantly to prevent burning.
- Prepare the Teriyaki sauce separately and add it to the wok when the vegetables are almost cooked. The sauce will thicken and cling to the ingredients, giving them a delicious sweet and sour flavor.
- Once the sauce is well distributed and the ingredients are cooked through, add the chicken back to the wok and mix everything together to heat through.
- Serve the Teriyaki Chicken with Vegetables in a hot Wok and accompany it with white rice or soba noodles.
- Regarding nutritional information: Please note that these values are estimates and may vary depending on the exact ingredients and quantities used in the recipe. If you need more precise information about the nutritional table, I would recommend using an online nutrition calculator or consulting a nutritionist.
Nutritional information
- Calories 400kcal
- Carbohydrates 30g
- Protein 30g
- Fat 15g
- Sodium: 1000mg
- Fiber 6g
- Sugar 12g
Teriyaki Chicken with Vegetables and the health benefits
Teriyaki chicken with wok vegetables can offer several health benefits due to the ingredients used. Here are some potential benefits:
- High protein: Chicken is an excellent source of lean protein, which is essential for tissue repair and construction, maintenance of muscle mass, and satiety.
- Vitamins and minerals: The vegetables used in the recipe, such as carrots, broccoli, peppers and onion, are rich in vitamins, minerals and antioxidants. These nutrients are important for proper body function, strengthening the immune system, and promoting overall health.
- Low in saturated fat: By using skinless chicken and limiting the amount of oil used in preparation, the dish can be low in saturated fat, which is beneficial for cardiovascular health.
- Dietary fiber: Wok vegetables can provide dietary fiber, which is essential for digestive health, blood sugar regulation, and feeling full.
- Customization options: You can adjust the ingredients according to your needs and preferences, such as adding more vegetables, reducing the amount of teriyaki sauce, or using low-sodium versions. This allows you to tailor the recipe to your specific health goals.
Remember that health benefits may vary depending on the ingredients used, preparation methods and quantities consumed. If you have specific concerns or health conditions, it is important to consult a healthcare professional or registered dietitian for personalized recommendations.
Maybe you might like: Angus burger with caramelized onion
Image credit: freepik
