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Name: Chicken Teriyaki and Rice
Prep time: 30 min
Cook time: 15 min
Total time: 45 min
Yield: 1
Cuisine: Japanese
Ingredients: 4 c white rice cooked; 1/4 c Soy sauce; 6 Green Onions chopped; 1 c broccoli Chopped; 2 ts Garlic powder; 1 ts Ginger; 1 sm Red pepper sliced; 1 lb Boneless chicken breasts; 1 1/2 tb Cornstarch; 2 tb Dry sherry; 1 c chicken broth fat free; 1 tb Brown sugar; 1 1/2 c chicken broth, fat free

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INGREDIENTS

4 c white rice ; cooked
1/4 c Soy sauce
6 Green Onions ; chopped
1 c broccoli ; Chopped
2 ts Garlic powder
1 ts Ginger
1 sm Red pepper ; sliced
1 lb Boneless chicken breasts
1 1/2 tb Cornstarch
2 tb Dry sherry
1 c chicken broth ; fat free
1 tb Brown sugar
1 1/2 c chicken broth, fat free

INSTRUCTIONS

~ 8% Fat 1. Cut chicken into one inch strips. 2. In WOK on high heat, combine soy sauce, sherry, brown sugar and seasonings. Add chicken and cook for 10 minutes stirring occasionally. 3. Reduce heat to low, add 1/2 cup broth and all vegetables. Simmer for 10 minutes or until vegetables are tender crisp. 4. Blend remaining broth and cornstarch in blender on high for 1 minute or until smooth. 5. Return heat to high, slowly pour cornstarch mixture into chicken mixture. Stirring constantly, bring to boil for 1 minute. 6. Serve over rice. Makes 4 servings; Per serving: 468 Calories, 4 Fat Grams Posted to recipelu-digest Volume 01 Number 468 by Kara9718 on Jan 6, 1998

NOTES

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Chicken Teriyaki and Rice

4 c white rice cooked
1/4 c Soy sauce
6 Green Onions chopped
1 c broccoli Chopped
2 ts Garlic powder
1 ts Ginger
1 sm Red pepper sliced
1 lb Boneless chicken breasts
1 1/2 tb Cornstarch
2 tb Dry sherry
1 c chicken broth fat free
1 tb Brown sugar
1 1/2 c chicken broth, fat free

~ 8% Fat    1. Cut chicken into one inch strips.    2. In WOK on high heat, combine soy sauce, sherry, brown sugar and  seasonings. Add chicken and cook for 10 minutes stirring occasionally.    3. Reduce heat to low, add 1/2 cup broth and all vegetables. Simmer for 10  minutes or until vegetables are tender crisp.    4. Blend remaining broth and cornstarch in blender on high for 1 minute or  until smooth.    5. Return heat to high, slowly pour cornstarch mixture into chicken  mixture. Stirring constantly, bring to boil for 1 minute.    6. Serve over rice.    Makes 4 servings; Per serving: 468 Calories, 4 Fat Grams    Posted to recipelu-digest Volume 01 Number 468 by Kara9718  <Kara9718@aol.com> on Jan 6, 1998

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Nutrition

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Serving Size: 1 Serving (2640g)
Recipe Makes: 1

Calories: 4059
Calories from Fat: 164 (4%)

Amt Per Serving		% DV

	Total Fat 18.3g	24 %
	Saturated Fat 4.7g	24 %
	Monounsaturated Fat 5.2g
	Polyunsanturated Fat 4.3g
Cholesterol 398mg		122 %
Sodium 4590.7mg		158 %
Potassium 4667.7mg		123 %
Total Carbohydrate 703.7g		207 %
	Dietary Fiber 14.2g	57 %
	Sugars, other 689.5g
Protein 238g		340 %
Powered by: USDA Nutrition Database Disclaimer: Nutrition facts are derived from linked ingredients (shown at left in colored bullets) and may or may not be complete. Always consult a licensed nutritionist or doctor if you have a nutrition-related medical condition.

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Calories per serving: 4059

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