Healthy Teriyaki Chicken Bake

Ingredients

For The Sauce

  • 1/2 cup soy sauce low-sodium
  • 1/4 cup honey (add 1/4 more honey for a sweeter sauce)
  • 3/4 cup water cold
  • 3/4 teaspoon ground ginger
  • 1/2 teaspoon garlic powder
  • 2 tablespoons cornstarch

For The Bake

  • 1 tablespoon sesame oil
  • 1 pound boneless and skinless chicken breasts cut into 1-inch cubes
  • 1/2 cup yellow onion diced large
  • 3 garlic cloves minced
  • 2 teaspoons ginger fresh, minced
  • 1 cup broccoli florets small
  • 1/2 cup carrots shredded
  • 1 cup snow peas cut in half
  • 3 cups brown rice cooked

Instructions

For The Sauce

  • In a small sauce pot, combine the soy sauce, honey, 1/2 cup of water, ginger, and garlic powder. Bring to a boil. While the sauce is boiling, combine the last 1/4 cup of water and cornstarch in a small bowl. Whisk well and gradually pour into the boiling sauce, stirring the sauce constantly. Reduce to a simmer, and continue to stir the sauce until thickened. Remove from heat and set aside.

For The Bake

  • Preheat the oven to 400 degrees. Spray a 9X13 inch casserole dish with non-stick spray and set aside.
  • In a large skillet, heat the sesame oil on medium heat. Once hot, add the chicken and cook until golden on the outside. Add onion and garlic, then saute until onions soften, about 5 minutes.
  • Add the rice and the remaining ingredients. Stir in the sauce until all ingredients are coated, then pour into the prepared baking dish. Bake for 30 minutes or until chicken is cooked through and veggies are tender but not mushy. Serve immediately.

Nutrition Information

Calories: 305kcal | Carbohydrates: 43g | Protein: 22g | Fat: 5g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 1g | Trans Fat: 1g | Cholesterol: 48mg | Sodium: 1187mg | Potassium: 519mg | Fiber: 3g | Sugar: 14g | Vitamin A: 2077IU | Vitamin C: 26mg | Calcium: 43mg | Iron: 2mg |

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