Chicken Teriyaki
When people start “dieting” or trying to lose weight, they tend to fall into an all or nothing mindset. We see so many people fall victim to the extremes…they cut out everything they love in an attempt to eat better. The problem with that is it almost ALWAYS leads to them wanting to binge on those foods they had to write off as “bad”. Sound familiar? I’ve been there. Before I found flexible eating and understood what macros were, I fell victim to that as well. Each new attempt to cut out all of the “bad” stuff ended up with me buying everything I loved each Saturday night and eating it all.
I’m telling you this because we try to bring you guys new recipes to show you that eating healthy doesn’t have to be boring or feel like you’re giving up the things you love and this week I’m bringing you something that is a favorite of mine, chicken teriyaki. In my late teens and early 20’s, I would always go to Happy Teriyaki or one of those mom and pop shops and get a teriyaki bowl. They’re delicious but usually pretty high in fat (they have a heavy hand with oils) and the rice serving is usually double what the average person actually needs. This week, I’m sharing this recipe with you to show you that you can make your own chicken Teriyaki bowl and it doesn’t have to set you back in your weight-loss journey.
What you need:
6.5 oz diced chicken breast
3 oz diced broccoli
5.5 oz diced zucchini
85 grams of Trader Joe’s organic shredded green and red cabbage with carrots
1/2 cup of rice ( I used minute rice because its what I had)
3 TBL of Mr. Yoshida’s teriyaki cooking sauce
Pepper and Salt for taste
Directions:
-Start boiling water for rice. Once it comes to a boil, add in your rice, cover and remove from heat. Let rice sit under cover for 5 minutes.
-Spray a pan with a little non stick cooking spray and added my chicken. Cook your chicken all the way until there is no pink, then remove from pan.
-Spray pan again and add your zucchini & broccoli. You can cover this with a lid or not, it really doesn’t make a difference but cook until your veggies are easily poked with a fork, stirring occasionally.
-Once veggies are done, add chicken back to pan and add in cabbage mix, stir together and cook for another 2-3 minutes.
-Once cabbage is cooked, add your teriyaki sauce and let simmer for 1-2 minutes.
Layer your plate by starting with cooked rice and then pour teriyaki mixture over your rice and enjoy!
This again made a HUGE serving. I like to have big dinners apparently haha. You can change the protein content by lowering the amount of chicken you use or up it by increasing. You can also lower the carb content by using cauliflower rice instead of minute rice or doing a 1/2 & 1/2 combo. The teriyaki sauce has 10 carbs per serving so you can lower your carb count by only using 1-2 TBL instead of 3 like I did. If you need to increase the fat content, cook your veggies and chicken with olive oil! Adding in a ton of veggies not only adds volume to your meal but it also increase the micronutrients too :)
Macros for the serving above:
66 carbs
1.9 fat
56.1 protein
With love,
Mallory
