Peppery Chicken Thighs with Teriyaki
Easy Broccoli Packets and Ginger Rice
Ingredients
- 1½ lb boneless, skinless chicken thighs
- 6½ Tbsp low-sodium teriyaki sauce
- 1 Tbsp salt-free Montreal steak seasoning
Instructions
- Preheat broiler. Arrange chicken thighs on a large foil-lined baking sheet coated with cooking spray. Drizzle 1½ Tbsp teriyaki sauce over chicken, turning several times to lightly coat. Sprinkle both sides of chicken with steak seasoning.
- Broil 6 to 7 minutes on each side or until done. Drizzle evenly with ¼ cup teriyaki sauce.
Side Dish Ingredients
- 2 (12-oz) pkg broccoli florets
- 1½ Tbsp olive oil
- 1 tsp dried oregano
- ¾ tsp salt
- 1 cup instant brown rice
- 1½ tsp grated fresh ginger
Side Dish Instructions
- Preheat broiler. Spread broccoli florets on a large piece of foil. Drizzle with oil, and sprinkle with oregano and ¼ tsp salt. Toss to coat and seal packet tightly. Broil 15 minutes or until broccoli is crisp-tender.
- Meanwhile, cook rice according to package directions; toss with ginger and ½ tsp salt.
- Serve broccoli and rice alongside chicken.
Nutritional Information
| Main | Side | Total | |
| Servings | 6 | 6 | |
| Calories |
160
|
190
|
350
|
| Fat (g) | 6 | 6 | 12 |
| Sat. Fat (g) | 2 | 1 | 3 |
| Protein (g) | 19 | 8 | 27 |
| Carb (g) | 3 | 30 | 33 |
| Fiber (g) | 0 | 5 | 5 |
| Sodium (mg) | 400 | 320 | 720 |
Heart Healthy Meal Plan
This recipe selected from the eMeals Heart Healthy Meal Plan.
Each Dinner Plan Includes:
- Seven Dinner Menus
- Matching Grocery List
- Access via App or Online
