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Teriyaki Chicken

Agriculture.com Staff 03/10/2013 @ 2:40pm

This Teriyaki Chicken and Vegetables creation was developed by Rachel and Rebecca Haugland and Kenton Reece. The trio took first place in the Senior division of the 2012 Cook This! contest, which is a 4-H culinary challenge.

Prep: 25 minutes; Cook: 8 minutes

Teriyaki Sauce:

1/2 cup soy sauce
1/2 cup water
1/4 cup sugar
2 tablespoons packed brown sugar
2 tablespoons rice vinegar
2 teaspoons minced garlic
1 1/2 teaspoons grated fresh ginger
1 teaspoon finely shredded lemon peel
1 tablespoon cornstarch
Pinch ground cumin

Stir Fry:

12 ounces skinless, boneless chicken breast halves, cut in bite-size pieces
2 tablespoons cooking oil
2 medium carrots, cut into matchstick-size pieces
1 red or green sweet pepper, cut in thin slices
1 zucchini, cut to 2-inch julienne strips
1 medium onion, chopped
2 cups hot cooked rice

Teriyaki Sauce:

1. In a medium bowl combine soy sauce, water, sugars, vinegar, garlic, ginger, and lemon peel. Stir in cornstarch, cumin, and cayenne pepper until well blended. Set aside.

Stir Fry:

2. In a large nonstick skillet or wok cook chicken in hot oil over medium heat until no pink remains (about 3 minutes). Remove with slotted spoon. Add carrot; cook 2 minutes. Add sweet pepper, zucchini, and onion. Cook and stir 3 to 4 minutes more or until vegetables are crisp tender.

3. Return chicken to skillet. Stir sauce; add to skillet. Cook and stir until thickened and bubbly; cook 2 minutes more. Serve over rice. Makes four servings.

 Nutrition facts per serving: 415 calories, 10 g total fat, 54 mg cholesterol, 2,450 mg sodium, 55 g carbohydrates, 3 g dietary fiber, 24 g protein, 26 g sugar. 

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