Teriyaki Chicken and Vegetables
Cauliflower-Quinoa Pilaf
Ingredients
- 1½ lb boneless, skinless chicken breasts, cut into 1-inch pieces
- 2 Tbsp canola oil, divided
- 3 zucchini, cut into chunks
- 1 large red bell pepper, cut into chunks
- 1½ cups chopped red onion
- 1 (16-oz) pkg sliced mushrooms
- 6 Tbsp low-sodium soy sauce
- 3 Tbsp honey
- 3 Tbsp sesame oil
- 1 Tbsp sesame seeds
- 1 Tbsp cornstarch
Instructions
- Sprinkle chicken with desired amount of pepper. Cook chicken in 2 batches, in 1½ tsp canola oil per batch, in a large skillet over medium-high heat 5 minutes or until browned.
- Heat 1 Tbsp oil in skillet; add zucchini, bell pepper, onion, and mushrooms. Sauté 8 minutes or until very tender.
- Return chicken to skillet. Whisk together remaining ingredients. Pour over chicken mixture, and cook 3 minutes or until sauce thickens.
Side Dish Ingredients
- 2 (10-oz) pkg frozen riced cauliflower
- ½ cup quinoa, rinsed
- ¾ cup water
- ¼ cup chopped fresh parsley
- 2 Tbsp butter
Side Dish Instructions
- Bring cauliflower, quinoa, and water to a boil in a saucepan over medium-high heat.
- Cover, reduce heat, and simmer 10 to 15 minutes or until quinoa is tender and liquid is evaporated. Stir in parsley and butter.
Nutritional Information
| Main | Side | Total | |
| Servings | 6 | 6 | |
| Calories |
350
|
109
|
459
|
| Fat (g) | 16 | 5 | 21 |
| Sat. Fat (g) | 2 | 3 | 5 |
| Protein (g) | 32 | 4 | 36 |
| Carb (g) | 21 | 14 | 35 |
| Fiber (g) | 3 | 3 | 6 |
| Sodium (mg) | 650 | 54 | 704 |
Heart Healthy Meal Plan
This recipe selected from the eMeals Heart Healthy Meal Plan.
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