Teriyaki Chicken Casserole
This casserole is teriyaki chicken in a dish with veggies. Umami, licious and full flavors. It's high protein and low fat.
Servings: 4 bowls
Ingredients
Sauce
- 3/4 cup soy sauce low-sodium
- 1/2 cup water
- 1/4 cup honey
- 1/2 tsp ground ginger
- 2 garlic cloves minced
- 2 tbsp cornstarch
- 2 tbsp water
Casserole
- 1 lb chicken breasts boneless and skinless
- 1 cup broccoli florets
- 1 cup carrots chopped
- 1 cup snow peas
- 3 cups white rice cooked
Instructions
- Preheat the oven to 350F. Spray a 9x13 baking dish with oil.
- In a saucepan, combine soy sauce, water, honey, ground ginger and minced garlic. Place over medium-high heat and bring to a boil for a minute.
- While the sauce is boiling, combine cornstarch with water. Pour the mixture into the saucepan and stir until the sauce starts to thicken.
- Place the chicken breasts in the baking dish. Place all the vegetables around the chicken and pour 1 cup of the sauce all over the baking dish.
- Cover the baking dish with foil and bake in the oven for 30 minutes until the chicken is fully cooked.
- Take the baking dish out and shred the chicken while still in the pan with two forks.
- Add in cooked white rice, stir the baking dish, and pour over most of the remaining sauce.
- Return to the oven and cook for 10 minutes uncovered. Let it cool down for 5 minutes and drizzle with the remaining sauce before serving.
Nutrition
Serving: 1 bowl (15 oz) | Calories: 428kcal | Carbohydrates: 64g | Protein: 35g | Fat: 3.7g | Saturated Fat: 0.8g | Polyunsaturated Fat: 0.7g | Monounsaturated Fat: 0.9g | Cholesterol: 83mg | Sodium: 1804mg | Potassium: 815.6mg | Fiber: 2.9g | Sugar: 20g | Calcium: 66mg | Iron: 3.3mg