One Bowl Teriyaki Chicken and Vegetables (Monday Meals)

I saw the ingredients for this recipe (shared on my friend’s Facebook wall) before I knew what it was called.  I questioned that it had anything to do with teriyaki.  But then it occurred to me that I didn’t actually know what went into teriyaki sauce.  How exciting!  So if you have a deep pan and 45 minutes, and are ready to make your own teriyaki sauce, this recipe is for you! The below yields four servings at 473 calories per serving, according to My Fitness Pal.

Ingredients:

1tbs olive oil
1lb chicken tenders, cut up into bite sized pieces
1 garlic clove, minced
1/2 onion, diced
3 cups water
1 cup quinoa
1 small head of broccoli
2 cups carrots
1 red bell pepper, diced
1tbs cornstarch
1/2 cup soy sauce*
1/4 tsp salt
1/4 tsp pepper
1/4 tsp ground, dried ginger
1tbs rice vinegar
1/4 cup honey
2tbs siracha

In a deep pan, heat up the olive oil and then add in the chicken tenders.  I have found it’s easier to cut up the chicken if I have cooked it a little first.  But you can dice the chicken whenever you like. After cutting it up, and adding it back to the pan, also add in the garlic and onion.  Cook until the chicken is lightly browned and the onion is translucent.

From here, you can pour in two cups of water and add the cup of quinoa.  Bring it to a boil but then turn back down to a simmer.  Cover and allow it to cook for 15 minutes.  While the quinoa is cooking, dice cut up the broccoli, carrots and bell pepper.  Check on the quinoa as it cooks and give it a couple of stirs.  Every time I cook quinoa, it’s a little different.  Make sure it isn’t burning on the bottom of the pan.  Don’t worry if the quinoa isn’t cooked through.  It will be by the time you’re done.

Now add the broccoli, carrots and red bell pepper along with another cup of water.  Cover again cooking the vegetables and simmer for another 15 minutes.  When done, there will be a little liquid in the bottom of the pan.  Mix in the cornstarch – it will soak up that liquid and start to thicken what will become the sauce.  We then add in the remaining ingredients in any order – stirring as we go.  Add the 1/2 cup soy sauce, 1/4 tsp salt, 1/4 tsp pepper, 1/4 tsp ground/dried ginger, 1tbs rice vinegar, 1/4 cup honey, 2tbs siracha.

Simmer and stir until the sauce reduces by half.  Take off the heat, stir again and allow to sit for five minutes.  This will cool the meal a bit but more than that, it will allow the sauce to reduce by half once again, soaking int the vegetables and chicken and yummy quinoa.

Divide into four bowls and enjoy.

 

*We use GF soy sauce in my house.  Doing so will make this recipe completely gluten-free.  But naturally, you are welcome to use whatever you like.  I have found that GF soy sauce is saltier to that is something to keep in mind.  I normally use half the soy sauce that is recommended.  So in this case, it would be 1/4 cup GF soy sauce.

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