Hibachi Chicken and Rice Casserole

• 分量: 8 servings
• 調理時間: 20 minutes
• 総時間: 50 minutes

材料

2 tablespoons olive oil

5 skinless, boneless chicken thighs

6 tablespoons low-sodium soy sauce

3 tablespoons brown sugar

2 tablespoons rice wine vinegar

1 teaspoon ground black pepper

1 tablespoon fresh ginger,

1 cup onion

1 cup zucchini

1 cup broccoli

2 cloves garlic, minced

1 1/2 cups instant rice

2 cups low-sodium chicken broth

1/2 cup yum yum sauce

1/4 cup green onions

手順

Preheat the oven to 375 degrees F (190 degrees C).

Heat oil in a large skillet over medium-high heat, add chicken, and cook until it begins to brown, 3 to 4 minutes.

Add soy sauce, brown sugar, rice wine vinegar, black pepper, and ginger and cook on medium heat until the sauce starts to thicken. Pour chicken mixture into a large bowl and set aside.

Bring the skillet back to medium heat and saute onions, broccoli and zucchini for 3 to 4 minutes.

Add chicken mixture, garlic, rice, and broth to the skillet and stir to combine. Place lid on the skillet.

Bake in the preheated oven for 15 minutes. Remove lid and cook until the top is golden brown, 5 to 10 minutes more.

Drizzle with yum yum sauce and sprinkle with green onions before serving.

栄養

• カロリー: 332 kcal
• 脂肪総量: 17 g
• 飽和脂肪: 4 g
• 不飽和脂肪: 0 g
• コレステロール: 121 mg
• ナトリウム: 662 mg
• 炭水化物総量: 21 g
• 食物繊維: 2 g
• 糖質総量: 7 g
• タンパク質: 27 g