Health, Fitness, Yoga, and Weightloss

Lemon Chicken Teriyaki

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From the”who needs takeout” files…this lemon chicken is a delish way to satisfy that Chinese food craving. And it’s less than 450 calories, and ready in less than an hour! (I can’t say the same for my order!)

Broccolini is not always easy to find, but you could always substitute green beans or asparagus.

1501p118-lemon-chicken-teriyaki-rice-bowl

Source: MyRecipes.com





INGREDIENTS:

•    1 cup long-grain brown rice
•    2 tablespoons lower-sodium soy sauce
•    1/2 teaspoon cornstarch
•    2 tablespoons dark brown sugar
•    4 teaspoons mirin (sweet rice wine)
•    2 teaspoons fresh lemon juice
•    3 (6-ounce) skinless, boneless chicken breast halves
•    1/4 teaspoon kosher salt
•    1/4 teaspoon black pepper
•    2 teaspoons canola oil
•    1 pound Broccolini, trimmed

DIRECTIONS:

•    Preheat oven to 400°.
•    Cook brown rice according to directions.
•    Combine soy sauce and cornstarch in a small saucepan, stirring with a whisk. Add brown sugar, mirin, and lemon juice; bring to a boil. Cook 1 minute or until thickened.
•    Sprinkle chicken with salt and pepper.
•    Heat a large ovenproof skillet over medium-high heat. Add canola oil to pan; swirl to coat. Add chicken to pan; cook 4 minutes. Turn; drizzle 1 tablespoon soy sauce mixture over chicken.
•    Place pan in oven; bake at 400° for 8 minutes or until done.
•    Place chicken on a cutting board; let stand 5 minutes. Cut chicken into slices.
•    Bring a large saucepan of water to a boil. Add Broccolini; cook 3 minutes or until crisp-tender. Drain.
•    Place 1/2 cup rice in each of 4 bowls; top each serving with 4 ounces chicken and 4 ounces Broccolini.
•    Drizzle about 1 tablespoon remaining soy sauce mixture over each serving.




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