Chicken Teriyaki Bowls

• 份量: 4 servings
• 准备时间: 10 minutes
• 总时间: 30 minutes

配料

4 boneless skinless chicken thighs

¾ cup teriyaki sauce or marinade

2 teaspoons cornstarch

2 tablespoons olive oil (divided (1 tbsp for the chicken, 1 tbsp for the green beans)

1 teaspoon minced garlic

12 - 16 ounces green beans

¼ cup dry sake or white wine

Coarse salt & black pepper

1 cup uncooked white rice

步骤

Cook the rice. Combine rice with 2 cups water and a pinch of coarse salt in a large saucepan. Cover the pot and bring to a boil. Then reduce heat to low and allow rice to simmer for about 15 minutes.Then, remove rice from heat and let it rest (still covered) until remaining liquid has been absorbed.

Sear the chicken. Heat a large, non-stick (preferably cast iron) skillet to medium-high. While it heats, season the chicken with salt & pepper. Add olive oil to the pan and then sear the chicken until crispy and golden brown on both sides.Try not to move the chicken until it releases on its own. When chicken is fully cooked (165˚F internal temperature), transfer to a plate and tent with foil.

Blister the beans. Add the green beans and garlic to the skillet. Season with salt & pepper and cook until they start to blister.Add the sake after a few minutes and stir the beans occasionally to prevent them from burning. They should take about 10 minutes total. Transfer the green beans to the plate.

Add the sauce. In a small bowl, whisk the sauce with 2 teaspoons of cornstarch until smooth. Then, add the sauce to the pan and return the chicken. Allow it to heat, turning the chicken to coat it in the sauce as it thickens. Return the green beans to the pan and reduce heat to low.Before serving, remove the chicken from the pan and slice.

Assemble the bowl. Add a serving of rice to each bowl. Top with sliced chicken and green beans. Then drizzle with a little extra sauce. If desired, garnish with toasted sesame seeds before serving.

营养

• 卡路里: 366 kcal
• 总脂肪: 12 g
• 反式脂肪: 0.02 g
• 胆固醇: 107 mg
• 钠: 2177 mg
• 总碳水化合物: 33 g
• 膳食纤维: 3 g
• 总糖: 11 g
• 蛋白质: 28 g