GRILLED TERIYAKI CHICKEN WITH STIR FRIED VEGETABLES RECIPE
Grilled Teriyaki Chicken with Stir-Fried Vegetables is a delicious and healthy meal option that combines juicy grilled chicken marinated in a flavorful teriyaki sauce with a vibrant medley of stir-fried vegetables. This recipe is suitable for Indian weight loss as it provides a good balance of protein, fiber, and essential nutrients. The teriyaki sauce adds a touch of sweetness and umami flavor to the grilled chicken, while the stir-fried vegetables offer a variety of vitamins, minerals, and antioxidants. Enjoy this satisfying and nutritious dish as part of your weight loss journey.
INGREDIENTS
For Grilled Teriyaki Chicken:
- 2 boneless, skinless chicken breasts
- 1/4 cup low-sodium soy sauce
- 2 tablespoons honey or maple syrup
- 2 tablespoons rice vinegar
- 1 tablespoon sesame oil
- 2 cloves garlic, minced
- 1 teaspoon ginger, grated
- 1/2 teaspoon red chili flakes (optional)
- Salt and pepper to taste
For Stir-Fried Vegetables:
- 2 cups mixed vegetables (such as bell peppers, broccoli, carrots, snap peas)
- 1 tablespoon olive oil
- 2 cloves garlic, minced
- 1/2 teaspoon ginger, grated
- 1 tablespoon low-sodium soy sauce
- 1 tablespoon rice vinegar
- Salt and pepper to taste
INSTRUCTIONS
In a bowl, whisk together the soy sauce, honey or maple syrup, rice vinegar, sesame oil, minced garlic, grated ginger, red chili flakes (if using), salt, and pepper to make the teriyaki marinade.
Place the chicken breasts in a ziplock bag or shallow dish and pour the teriyaki marinade over them. Ensure the chicken is well coated in the marinade. Let it marinate in the refrigerator for at least 30 minutes, or overnight for best results.
Preheat your grill to medium-high heat. Remove the chicken from the marinade and discard the excess marinade. Grill the chicken for about 6-8 minutes per side, or until cooked through and the internal temperature reaches 165°F (75°C). Remove from the grill and let it rest for a few minutes before slicing.
While the chicken is grilling, prepare the stir-fried vegetables. Heat olive oil in a large skillet or wok over medium-high heat. Add minced garlic and grated ginger and sauté for about 1 minute until fragrant.
Add the mixed vegetables to the skillet and stir-fry for about 4-5 minutes until they are tender-crisp. Add soy sauce, rice vinegar, salt, and pepper. Stir well to coat the vegetables evenly in the sauce.
Serve the grilled teriyaki chicken with the stir-fried vegetables. You can slice the chicken and arrange it on top of the vegetables for presentation.
TIPS
- To make the dish lower in sodium, opt for low-sodium soy sauce or use a reduced-sodium alternative.
- If you prefer a spicier flavor, add some red chili flakes or a dash of Sriracha sauce to the teriyaki marinade.
- Feel free to customize the stir-fried vegetables by adding your favorite veggies or using what you have on hand.
- For added variety and nutrition, consider including some whole grains such as brown rice or quinoa as a side dish.
- Don’t overcook the vegetables to retain their vibrant colors and crisp texture.
- You can make extra grilled chicken and vegetables for meal prep and enjoy them throughout the week.
- Experiment with different herbs and spices to add your personal touch to the dish.
NUTRITION VALUE
- Calories: 300
- Protein: 30g
- Fat: 10g
- Carbohydrates: 20g
- Fiber: 4g
