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Teriyaki Chicken Bake Meal

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Teriyaki Chicken Bake Meal

Ingredients

For the Sauce:

  • 1/2 cup low sodium soy sauce
  • 1/2 cup honey
  • 3/4 cup cold water
  • 3/4 teaspoon ground ginger
  • 1/2 teaspoon garlic powder
  • 2 tablespoons corn starch

For the Bake:

  • 2 tablespoons sesame oil
  • 1 pound ground chicken
  • 1/2 cup yellow onion, diced large
  • 3 cloves garlic, minced
  • 2 teaspoons fresh ginger, minced
  • 1 cup broccoli, chopped small
  • 1/2 cup shredded carrot
  • 1 cup snow peas, cut in half
  • 3 cups cooked brown rice

Directions

For the Sauce:

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  • In a small sauce pot, combing the soy sauce, honey, 1/2 cup of the water, ginger, and garlic powder.
  • Bring to a boil.
  • While the sauce is boiling, combine the last 1/4 cup of water and corn starch in a small bowl.
  • Whisk well and gradually pour into the boiling sauce, stirring the sauce constantly.
  • Reduce to a simmer, and continue to stir the sauce until thickened.
  • Remove from heat and set aside.For the Bake:
  • Preheat oven to 400 degrees.
  • Spray a 9X13 inch casserole dish with non-stick spray and set aside.
  • In a large skillet, heat the sesame oil on medium heat.
  • Once hot add the ground chicken, breaking up into smaller pieces as it cooks.
  • When no pink remains in the chicken, add onion, garlic, ginger, broccoli, carrot, and snow peas.
  • Cook until onions soften.
  • Add the rice and mix well to combine.
  • Stir in the sauce, until all ingredients are coated well.
  • Pour into prepared baking dish.
  • Bake for 10 to 15 minutes. Serve immediately.
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Yields: 6 servings | Calories: 381 | Total Fat: 12g | Saturated Fat: 3g | Trans Fat: 0g | Cholesterol: 65mg | Sodium: 826mg | Carbohydrates: 53g | Fiber: 3g | Sugar: 25g | Protein: 19g | SmartPoints: 14

credit: skinnyms

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