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Lower Carb: Teriyaki Skewered Chicken With Vegetables

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Lower Carb: Teriyaki Skewered Chicken With Vegetables Recipe
Nutrition Facts*
Serving Size
14 Recipe
Servings Per Recipe
4
Amount Per Serving
Calories
430
Calories from Fat
117
% Daily Value
Total Fat
13g
20%
Saturated Fat
2g
10%
Trans Fat
0g
Cholesterol
99mg
33%
Sodium
639mg
27%
Total Carbohydrates
32g
11%
Dietary Fiber
6g
24%
Sugars
18g
Protein
46g
Calcium
112mg
11%

Number of servings: 4

Calories per serving: 430

Preparation time: 35 min

Total time: 35 min

Ingredients

Recipe for Asian Cabbage Salad

14 cup reduced-sodium soy sauce, divided

2 garlic cloves, minced

2 tbsp grated fresh ginger, divided

1 12 tbsp brown sugar, divided

2 tsp sesame oil

1 12 lb chicken breasts, boneless, skinless, cut into 3/4-inch-wide strips

Nonstick cooking spray

Eight 10-inch or 12-inch metal skewers

2 tsp canola oil

8 green onions, sliced

2 cups julienned carrots

2 cups broccoli florets, cut in half

2 cups snow peas, sliced in half diagonally

14 cup water

12 cup low-sodium chicken broth

2 tsp cornstarch

Directions

1. Prepare Asian Cabbage Salad recipe according to directions.

2. In a medium-size bowl, combine 3 tbsp soy sauce, garlic, 1 tbsp ginger, 1 tbsp brown sugar, and sesame oil.

3. Add chicken strips and mix well. Let sit for 10 minutes.

4. Thread chicken strips onto skewers in a weaving fashion. Spray a broiler pan rack with nonstick cooking spray. Place the skewers on the pan. Broil 4 to 5 inches from the heat source, 3 minutes per side, or until chicken is tender and cooked through.

5. Spray a large skillet with nonstick cooking spray. Place the skillet over medium-high heat and add canola oil. When oil is hot, add onions and stir-fry 1 minute.

6. Add carrots, broccoli, snow peas, and water. Cover and cook 3 to 4 minutes or until vegetables are tender.

7. In a small bowl, mix broth, cornstarch, and remaining 1 tbsp soy sauce, 1 tbsp ginger, and 12 tbsp sugar. Add to the skillet and stir 1 to 2 minutes to thicken and heat through.

8. Serve chicken skewers with vegetables and asian cabbage salad.

Makes 4 servings.

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