Thursday, February 10, 2011

Teriyaki Chicken with Stir Fried Brown Rice

This is a tasty and slightly healthier version of a take out dinner.  It's a MYOTO meal.  I haven't done one these in awhile, it's a Rachael Ray acronym that stands for Make Your Own Take Out.  It's fun to recreate your favorite take out meals at home and be able to control what's in them.  See the category link on the right for some other tasty {MYOTO} recipes.  We had this rice along side some teriyaki chicken and a fresh green salad.  I marinated the chicken for about 10 minutes in this homemade sauce then threw it on the grill pan and because I used chicken breast tenders, they were ready in no time.  Instead of going out tonight...stay in and enjoy!

Recipe: Stir-Fried Brown Rice (Serves 6)
Ingredients:
* 2 cups uncooked long-grain brown rice
* 3‑1/2 cups water
* 1 tablespoon vegetable oil, divided
* 2 eggs, lightly beaten
* 1 medium yellow onion, sliced thinly
* 2 medium carrots, diced
* 1 cup frozen green peas
* 1 to 2 tablespoons Reduced Sodium Tamari or soy sauce *there are Gluten Free varieties available*
* 1 tablespoon dark sesame oil
* Fresh cilantro, chopped (optional)

Directions:
1. Bring 3 1/2 cups of water to a boil, add 2 cups brown rice, reduce heat to low and simmer 40-45 minutes until tender and all the water is absorbed. Remove from heat and let stand, covered, 10 minutes. {This is slightly less water than most packages recommend, that's so that your rice turns out slightly drier, while still be cooked completely, to make toastier fried rice, yum}
2. Heat wok over medium heat about 30 seconds or until hot. Drizzle 1 tablespoon vegetable or peanut oil into wok and heat 15 seconds. Add onions and carrots; stir-fry over medium-high heat about 3 minutes or until tender, remove and set aside.
3. Add eggs to wok and cook 1 minute or just until set on bottom. Turn eggs over and stir to scramble until cooked but not dry. Remove eggs to bowl; set aside.
4. Add cooked rice, peas, Tamari (or soy sauce) 1-2 tablespoons to taste and sesame oil; cook 5 minutes, stirring frequently. Stir in eggs, carrots and onions and cook until heated through, stirring often. Transfer to warm serving dish. Garnish with cilantro. Serve immediately.


Recipe: Teriyaki Sauce {Gluten Free}
* 1/4 cup Low Sodium Tamari (or soy sauce) *there are Gluten Free varieties available*
* 1 Tablespoon granulated sugar
* 2 Tablespoons rice wine vinegar
* 2 Tablespoons canola or vegetable oil
* 1/2 teaspoon ginger (fresh or powder)
* 2 cloves garlic (minced)
Mix well and enjoy

This makes a great marinade. I like to reserve a small amount {that hasn't touched the raw chicken} to use at the table as a sauce. For teriyaki chicken; marinate meat for ~10 minutes in teriyaki sauce then place on a grill over medium high heat until chicken reaches an internal temperature of at least 160'F, remove to a plate, the meat will continue cooking to 165'F after you pull it off the grill. Serve hot with Stir-Fried Brown Rice.
This teriyaki sauce also works great for pork, vegetable kabobs, beef and tofu.

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