Teriyaki Chicken

  • Time: 25-30 minutes
  • Servings: 3
  • Serving Size: 6.0 ounces
  • Stage: Post-Recovery (6+ months after surgery)

INGREDIENTS:

  • Sesame oil, toasted - 1/2 tbsp (7 grams)(for our favorite brand click here)
  • Chicken breast, skinless, uncooked - 300 grams or 10.6 oz
  • Brown rice, cooked - 3/4 cup (135 grams)(or 1/4 cup uncooked)(can replace with quinoa if intolerant to rice)
  • Green beans (string beans), chopped - 1 cup (115 grams)
  • Sesame seeds - 2 tsp (6 grams)

INGREDIENTS FOR SAUCE:

  • Soy sauce, low sodium - 4 tbsp (60 grams)
  • Water - 2 tbsp (30 grams)
  • Agave syrup - 2 tbsp (42 grams)
  • Garlic clove - 1 medium (4 grams)(or 1 tsp minced garlic)
  • Cornstarch or all-purpose flour - 1 tsp (3 grams)
  • Black pepper, ground - 1/8 tsp

INSTRUCTIONS:

  1. Cook the rice if using uncooked (1/4 cup uncooked).
  2. Add all the sauce ingredients to a small bowl and whisk until the flour is dissolved. Set aside.
  3. Cut the chicken breast into thin strips or small cubes. Place a large pan over medium heat. Once hot, add the sesame oil and chicken. Cook for about 10 minutes or until fully cooked.
  4. Add all the sauce ingredients. Coat the chicken with the sauce and let stand for 1-2 minutes (you will see some bubbles form). Turn off the heat and let stand for another minute.
  5. Lightly steam the green beans and serve it with the brown rice and chicken. Evenly distribute any leftover sauce. Garnish with sesame seeds and enjoy!

*Note: Divide equally by the listed number of servings. Stays fresh in the refrigerator for up to 4 days.

NUTRITION FACTS per serving:

  • Calories 270
  • Protein 26 grams
  • Carbs 28 grams
  • Fat 6 grams
  • Fiber 2 grams
  • Sugar 10 grams
  • Iron 12% DV
  • Calcium 5% DV
  • Sodium 34% DV

DV = Daily Value, Based on diet for healthy adults

Nutritionist notes: Remember to use the appropriate measuring spoons when following a recipe. It is especially important to do this with oils because a wrong measurement can lead to unwanted extra calories.

Tags: high-protein, gastric sleeve, vsg, bariatric, recipe

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*The picture is meant for illustrative purposes and may sometimes not be representative of the serving size. For a precise serving size please follow the list of ingredients carefully, using grams as the most exact measurement.