Wednesday, September 17, 2008

Healthy Recipe of the Week: Chopping Broccoli!

Day 3 on our Weight Watchers diet and it seems like we're starting to get the hang of it. Throughout the day Mango and I call each other to see how we're doing and reminding ourselves to stay strong and resist the brownies! However, I've found a silver lining amidst all of the points and portion sizes, and that is that I have the opportunity to learn how to cook healthy. Before my entire effort was thrown into simply learning how to cook, but I didn't really pay attention to how healthy those meals were...probably explains our growing waistlines. Thanks to the overwhelming amount of recipes available on the website, I am going to take advantage and make as many of them as I can in the hopes that I will learn how to create healthy meals. Since I know healthy meals are not easy to come by, when I find one that's really yummy and easy to make I will share it with you all!

Last night, we went for an Asian flare and decided to make chicken teriyaki with broccoli and brown rice. It came out really well and was easy to make, even got the nod from my hubby.

Chicken Teriyaki with Broccoli and Brown Rice
Source: Weight Watchers
Serves: 4
Prep Time: 20 min
Cooking Time: 13 min

Ingredients:
4 cups broccoli florets, steamed
2 cups cooked brown rice
2 Tbsp. teriyaki sauce
1/2 cup fat free chicken broth
4 medium scallions, chopped (white and green parts)
1 lb. uncooked boneless, skinless chicken breast cut into 1 inch cubes
2 med. garlic cloves, minced
Cooking Spray

Directions:
1. Begin by starting your brown rice to cook in your rice maker and start steaming your broccoli (I used one of the steam fresh bags in the frozen food aisle). Coat a large nonstick skillet with cooking spray and set on med-high heat. Once the pan is hot add you garlic and allow to cook for 1 min, stirring continuously.
2. Add your chicken and allow to cook until golden brown on all sides, about 5 minutes.
3. Add your scallions and cook until soft, stirring, about 2 minutes.
4. Add chicken broth and teriyaki. Allow the mixture to simmer and reduce until the chicken is cooked through, about 5 minutes.
5. Spoon your rice into a shallow bowl and top with broccoli, then add in your chicken mixture. Enjoy!

2 comments:

tamsterg said...

I've got a good No Pain Chicken/Veggie Lomain recipe that I can give you. I made it when we were on the South Beach diet.

Let me know if you want it :D

JennyLo said...

yummy sounds delicious! Keep it up girl.
ps- I love that photo lol