Blog Header Image

Rushmore CrossFit

   •    

October 8, 2024

Teriyaki Chicken and Vegetable Stir-Fry

Prep Time: 15 minutes
Cook Time: 15 minutes
Total Time: 30 minutes

Ingredients:

  • 1 lb chicken breast, thinly sliced
  • 1 red bell pepper, sliced
  • 1 yellow bell pepper, sliced
  • 1 zucchini, sliced into half-moons
  • 1 cup broccoli florets
  • 1/2 cup snow peas
  • 1 large carrot, julienned
  • 2 tablespoons olive oil
  • 3 cloves garlic, minced
  • 1 tablespoon fresh ginger, grated

Teriyaki Sauce:

  • 1/4 cup low-sodium soy sauce
  • 2 tablespoons honey or maple syrup
  • 1 tablespoon rice vinegar
  • 1 tablespoon cornstarch mixed with 2 tablespoons water
  • 1 teaspoon sesame oil

Garnishes (optional):

  • Sesame seeds
  • Sliced green onions

Instructions:

  1. Heat 1 tablespoon of olive oil in a large skillet or wok over medium-high heat. Add the sliced chicken breast and cook for 5-7 minutes, until cooked through. Remove from the skillet and set aside.
  2. In the same skillet, add the remaining olive oil and sauté the garlic and ginger for 1 minute until fragrant.
  3. Add the bell peppers, zucchini, broccoli, snow peas, and carrots. Stir-fry for 5-6 minutes until the vegetables are tender-crisp.
  4. While the vegetables are cooking, whisk together the soy sauce, honey, rice vinegar, cornstarch mixture, and sesame oil in a small bowl.
  5. Return the cooked chicken to the skillet and pour the teriyaki sauce over the chicken and vegetables. Stir well to coat everything evenly, and cook for an additional 2-3 minutes until the sauce thickens.
  6. Serve the stir-fry hot, garnished with sesame seeds and sliced green onions if desired.

Macro Breakdown (per serving):

  • Calories: 350
  • Protein: 30g
  • Carbohydrates: 25g
  • Fat: 14g
  • Fiber: 6g

Continue reading