Teriyaki Chicken Skillet Casserole with Broccoli

• 分量: 6 servings
• 総時間: 30 minutes

材料

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)

手順

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.

栄養

• カロリー: 356 kcal
• 脂肪総量: 15 g
• 飽和脂肪: 3 g
• 不飽和脂肪: 10 g
• トランス脂肪: 0 g
• コレステロール: 63 mg
• ナトリウム: 497 mg
• 炭水化物総量: 35 g
• 食物繊維: 4 g
• 糖質総量: 5 g
• タンパク質: 22 g