Teriyaki Chicken Casserole

Teriyaki Chicken Casserole

Health Rating
Prep Cook Ready in Servings
10 min 45 min 55 min 6
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Ingredients


1/3 cup unpacked Brown sugar
1 breast Chicken breast, skinless
2 tbsp Cornstarch
1 clove(s) Garlic (minced)
3/4 tsp Ginger, ground
1 tbsp Honey
1 tsp Sesame oil
3/4 cup Soy sauce, low sodium
3 cup Stir-fry vegetable mix (or one small package)
1/2 cup Water (+ 2 tbsp)
3 cup White rice, medium-grain, cooked (use fried rice)

Instructions


Prepare rice according to package instruction, or from recipe below.

Heat the oven to 350F degrees.

For the Teriyaki Sauce:
In a medium saucepan, stir together the soy sauce, water, brown sugar, honey, ground ginger, sesame oil, and garlic. Bring to a boil and cook for 1 minute.

In a small bowl, stir together the water and cornstarch. Add 1 teaspoon of the hot soy mixture to the cornstarch mixture and then slowly pour everything into the boiling soy mixture, whisking until it begins to thicken. Set aside.

Place the chicken in a baking dish and pour 1 cup of the teriyaki sauce over the chicken. Bake for 30 minutes, remove from the oven and shred.

Steam the veggies and then add the veggies, rice and chicken to an 8x9 inch baking dish. Add 3 tablespoons of the leftover teriyaki sauce and stir to combine. place the dish back in the oven for 15 minutes, remove from the oven and drizzle with a little more sauce.

Serve immediately.

Nutrition Facts

Per Portion

Calories 315
Calories from fat 19.4
Calories from saturated fat 3.7
Total Fat 2.2 g
Saturated Fat 0.4 g
Trans Fat 0 g
Polyunsaturated Fat 0.8 g
Monounsaturated Fat 0.6 g
Cholesterol 22.1 mg
Sodium 1190 mg
Potassium 409 mg
Total Carbohydrate 58 g
Dietary Fiber 4.1 g
Sugars 11.8 g
Protein 16.0 g

Dietary servings

Per Portion


Grain 1.2
Meat 0.4
Vegetables 1

Energy sources


Pygal74%444.885569839254.0755899396%292.686438221186.25903726420%327.681620242124.55250437774%6%20%CarbohydratesFatProtein

Notes:

Fried rice recipe: http://www.ohsweetbasil.com/secret-ham-fried-rice.html
Recipe from:
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