Wednesday, January 12, 2011

Chicken Teriyaki with Broccoli

When plans change at the last minute, as they did with Judy and me this evening, and instead of going out to dinner you have to prepare one all of a sudden, something quick and easy is the best answer. The recipe we chose to solve the problem worked out beautifully.

Judy and I were on vacation last week, enjoying some Southern California desert sun, playing golf, shopping and eating out.  If truth be told I may have even gained a pound or two, or three.  Upon our return home we flipped a coin to see who would be doing the cooking this week and Judy won. So I am doing the cooking.  Apparently Judy is still in vacation mode.  However, since we hadn’t eaten at our favorite Italian restaurant, Forli in Alamo, for a few weeks we had decided to put off cooking for one more night and splurge just one last time. But, as things sometimes have a funny way of working out, we will be going to Forli tomorrow evening instead. Hence, the aforementioned change.

I needed to prepare something quickly with the limited stock we had on hand at home using chicken breasts, broccoli, and some frozen brown rice from Trader Joe’s.  That was about all we had in inventory.  After a quick web search I decided on something with an Asian flair, one of my favorites, Chicken Teriyaki.

From first thought to dining table this savory dish takes only about half an hour to create. 

From our kitchen to yours. Enjoy the adventure.

Chicken Teriyaki with Broccoli


Chicken Teriyaki with Broccoli
1 spray of cooking spray

4 cloves of garlic, minced medium

1 pound Chicken Breast, boneless and skinless, cut into 1 inch pieces

4 medium Scallions, chopped

½ cup fat free, low sodium Chicken broth

3 Tbsp Teriyaki sauce

2 cups Brown Rice, cooked, we prefer Trader Joe’s Organic microwavable

1/4 tsp Red Pepper flakes

4 cups Broccoli florets, steamed

Coat a large skillet with cooking spray and cook Garlic and Red Pepper flakes, over medium-high heat for about 1 minute.

Add Chicken and cook, turning occasionally, until browned on all sides, about 5 minutes.

Add Scallions and cook until soft, about 2 minutes.  Add Broth and Teriyaki sauce, simmer until Chicken is cooked through and sauce reduces slightly.

Spoon ½ cup Rice into a shallow bowl. , spoon about 1 cup of Chicken mixture and ½ cup of Broccoli over Rice.

Yields 4 servings, Weight Watchers PointsPlus value per serving is 7. Prep time is about 15 minutes. Cooking time is about 15 minutes. Level of difficulty is Easy.

Weight Watchers and PointsPlus are registered trademarks of Weight Watchers intl. Inc.

Recipes shown may not be exactly the same as those found on any website. Judy and I "tweak" each recipe we feature, to some degree, incorporating our own unique tastes. PointsPlus values, however, are accurate. 

Photo by Barry Baruh

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