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All Boards >> IBS Recipe Discussions

Julie E

Reged: 06/12/06
Posts: 323
Loc: Middle TN
Teriyaki Chicken stir-fry
      11/29/06 03:37 PM

2-3 chicken breasts,, cooked & cut into 1-2" pieces
2 med carrots, diced
1-2 med zucchini, sliced or diced
broccoli crowns, cut in small pieces (I didn't measure, just used one small head)
1 - 2 cloves minced garlic (can substitute powder, if needed)
1/2 - 1 Tbsp minced onion (can substitute powder, if needed)
1/2 Tbsp Sesame or olive oil
Soy sauce, to taste

As a convenience, I buy Tyson's frozen Teriyaki Glazed Chicken Breast Filets from Sam's (haven't been able to find it anywhere else). They are fully cooked, and you just bake them in the oven according to package directions. If you can't find those, you could just cook fresh chicken in a non-stick skillet with some soy sauce.

While the chicken is baking, cook the veggies -

In non-stick wok (or skillet with high sides) saute veggies, garlic, and onion in the oil over med heat. After a couple of minutes, add a little water to the veggies (don't drown them, just add maybe 1/4 - 1/2 cup to let them simmer a little). Can add more water later if needed. Cook until carrots are tender and most water is absorbed/evaporated. Sprinkle with soy sauce. It will take some practice to get this right. If you turn the heat up too high or don't get the water right you may end up with veggie mush. It will still taste good... just not a great texture. It took me a few times to get it just right.

Cut up cooked chicken into 1-2" pieces and add to veggies. Simmer for a couple of minutes until chicken is hot again. Serve over white rice (Jasmine is best).

On EFI diet since spring 2006. Stable since late 2006.

I will lie down and sleep in peace, for you alone, O Lord, make me dwell in safety.

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* Teriyaki Chicken stir-fry Julie E 11/29/06 03:37 PM
. * Re: Teriyaki Chicken stir-fry Shell Marr   12/08/06 01:54 PM

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