Chicken Teriyaki Pineapple Bowls

• 分量: 2 servings
• 調理時間: 10 minutes
• 総時間: 40 minutes

材料

1 small pineapple

1/3 c. low-sodium soy sauce

3 tbsp. packed brown sugar

1 tbsp. pineapple juice

3 cloves garlic, minced

2 tsp. minced fresh ginger

1 tsp. sesame oil

1 tbsp. vegetable oil

3/4 lb. boneless skinless chicken breast, chopped

2 tsp. cornstarch

2 tsp. water

2 c. cooked rice, for serving

Sesame seeds, for garnish (optional)

Thinly sliced green onions, for garnish (optional)

手順

Make bowls: Slice pineapple in half, leaving the stem intact. Slice the fruit around the perimeters, angling your knife towards the middle, then make a few cuts across. Scoop chunks out with a spoon and reserve about 1 tablespoon of pineapple juice for sauce. Chop pineapple into smaller pieces to garnish (or snack on) later.

Make sauce: In a small bowl, whisk together soy sauce, brown sugar, pineapple juice, garlic, ginger, and sesame oil.

Season chicken all over with salt. In a large skillet over medium-high heat, heat vegetable oil. Add chicken in an even layer and cook until golden, about 3 minutes. Flip and cook until golden on second side, about 3 minutes more. Pour sauce over chicken and bring mixture to a simmer.

Make slurry: Whisk together cornstarch and water, then stir into sauce. Simmer until sauce is thickened and chicken is cooked through, 8 to 10 minutes more.

Divide rice and chicken between bowls and garnish with chopped pineapple, sesame seeds and green onions, if using.

栄養

• カロリー: 786
• 脂肪総量: 15 g
• 飽和脂肪: 2 g
• トランス脂肪: 0 g
• コレステロール: 124 mg
• ナトリウム: 1617 mg
• 炭水化物総量: 111 g
• 食物繊維: 6 g
• 糖質総量: 55 g
• タンパク質: 49 g