1. Homepage
  2. HEALTHIER VERSIONS
  3. Chicken Honey Teriyaki and Brown Rice

January 19, 2016

Chicken Honey Teriyaki and Brown Rice

Post by heartfoodie

It’s one of those days; you know the “put-it-all-in-a-wok” stir-fry days. What I love about random ingredient stir-fry days is that you know you’re not wasting food and that it will somehow turn out amazing. What sucks though is you know you’ll never be able to replicate that recipe.  So that’s what this is, a healthier concoction of the typically high in sodium and sugar teriyaki.  Even with the healthier substitutes, it tasted pretty freaking good. Even tastier the next day. You can use whatever vegetables or protein you have on hand, make the sauce and feel good about your life choices.


What are the healthier substitutes?

  1. Low-sodium soy vs. soy sauce.  If you have high blood pressure, you need to cut down on your sodium-intake. Soy sauce is pretty high in salty goodness. Substitute for a low-sodium soy, it has 40% less sodium and here’s a tip, use it at the end of a cooking process and retain all the flavour. You won’t notice the difference.
  2. Raw honey vs. white sugar. White sugar has no nutritional value, it is high in bad fat calories and a major contributor to poor heart health. Raw (not refined) honey on the other hand contains a ton of amino acids and antioxidants. Your body can better process this type of natural sweetener too. The great thing about raw honey is that it is sweeter than white sugar, so a little goes a long way.  Just because there is a better alternative to white sugar, don’t go spreading raw honey on everything, it’s still sugar, you will get fat or worse contribute to that bad cholesterol reading.  So if you need a little sweetness in your life, opt in for raw honey, the darker, the better, but keep in mind, you will need to reduce your overall consumption of sugar, whether raw honey or white sugar.
  3. Brown rice vs. white rice. If you eat a lot of rice (or pasta) and make the change to brown rice, you will add so much more nutritional value to your meals. You will also eliminate unnecessary sugar intake.  Brown rice is high fiber in content and contains a natural oil that help fight against bad cholesterol. I think this is the one switch ingredient I talk about often if you don’t believe how awesome brown rice is check out this lengthy, detailed description here.

Skip ahead to the nutritional facts and printer-friendly version of this recipe.


Ingredients

4 skinless, boneless chicken breast, cut into strips
1 thinly sliced onion
1 thinly sliced red pepper
1 thinly sliced green pepper
1/3 cup sliced white mushrooms
1/4 cup vegetable broth (low sodium)
1 inch ginger, cut into matchsticks
4 minced garlic cloves
1/4 cup tamari (or soy) sauce (low sodium)
2 tbsp rice vinegar
2 tbsp raw honey
1 tbsp cornstarch
1 tbsp water
white pepper to taste
green onions (garnish)
sesame seeds (garnish)
1 1/2 cup brown rice


11 Easy Steps (Instructions):

Step 1:  Start by cooking brown rice according to its package.

Step 2: Add sesame oil to a large pan over medium-high heat.  Add chicken strips and sear both sides until golden brown.

Step 3: Add garlic and ginger to chicken and cook for another minute.

Step 4: Remove chicken mixture and set aside.

Step 5: Using the same pan, add onion and peppers. Sauté until pan is dry.

Step 6: Add vegetable broth and scrape the bottom of the ban to remove brown bits. Cook broth down until a tablespoon remains.

Step 7: Add mushrooms and cook through.

Step 8: In the meantime, in a separate bowl whisk together cornstarch and water until smooth. Then mix in honey, rice vinegar, and soy sauce.

Step 9: When mushrooms are cooked, add the chicken mixture back to the pan.

Step 10: Add soy mixture and bring to a boil. Let it cook for a few minutes or until the sauce thickens.

Step 11: Season with white pepper, add sesame seeds, green onions and enjoy.

Enjoy! Nutritional facts and printer-friendly version of this recipe here.