Teriyaki Chicken Skillet Casserole with Broccoli

• μερίδες: 6 servings
• συνολικός χρόνος: 30 minutes

Υλικά

2 tablespoons sesame oil

3 cups small broccoli florets (7 ounces)

1 cup diced red bell pepper

1 cup sliced scallions (about 5)

1/3 cup low-sodium teriyaki sauce

1/4 cup water

2 tablespoons cornstarch

2 cloves garlic, grated

3 cups cooked sliced chicken

3 cups cooked brown rice

Toasted sesame seeds or toasted sliced almonds for garnish (optional)

Οδηγίες

Preheat oven to 350°F.

Heat 2 tablespoons sesame oil in a large ovenproof skillet over medium heat. Add 3 cups broccoli, 1 cup bell pepper and 1 cup scallions; cook, stirring, until softened, 3 to 5 minutes. Combine ½ cup teriyaki sauce, ½ cup water, 1½ tablespoons cornstarch and the grated garlic in a measuring cup. Add to the pan along with 3 cups chicken and 3 cups rice. Stir to combine well.

Transfer to the oven and bake until the vegetables are tender and the casserole is warmed through, about 15 minutes. Serve sprinkled with sesame seeds (or almonds), if desired.

Διατροφή

• Θερμίδες: 356 kcal
• Συνολικά Λιπαρά: 15 g
• Κορεσμένα Λιπαρά: 3 g
• Ακόρεστα Λιπαρά: 10 g
• Τρανς Λιπαρά: 0 g
• Χοληστερόλη: 63 mg
• Νάτριο: 497 mg
• Συνολικοί Υδατάνθρακες: 35 g
• Διαιτητικές Ίνες: 4 g
• Συνολικά Σάκχαρα: 5 g
• Πρωτεΐνη: 22 g