Are you looking for a tasty and healthy meal that won't break the calorie bank? Look no further than 1 serving (4 oz) of Teriyaki Stir Fry! With only 90 calories, this meal won't leave you feeling weighed down or guilty. So, let's dive into what makes this meal so great.
Teriyaki Stir Fry is a great source of nutrition as well. With a range of vegetables like carrots, broccoli, and peppers, as well as chicken pieces and rice, you'll get a variety of vitamins and minerals to help fuel your day.
In this article, we'll share tips for cooking and serving Teriyaki Stir Fry, as well as some important allergen and storage information. We'll also explore the nutritional value of this dish and give suggestions for other varieties you may enjoy.
Ingredients
To make Teriyaki Stir Fry, you'll need the following ingredients: chicken breast, broccoli, carrots, bell pepper, onion, garlic, rice, soy sauce, honey, ginger, and sesame oil. You can also add additional vegetables or swap out the chicken for shrimp or tofu for a different twist on this classic dish.
Health Benefits
Teriyaki Stir Fry is packed with nutrients and health benefits. Chicken is a great source of protein, while vegetables like broccoli and carrots provide fiber and vitamins like A and C. The sauce is made with soy sauce, which contains beneficial compounds called phytochemicals that can help reduce the risk of chronic diseases like cancer and heart disease. The honey in the sauce provides a natural sweetener and ginger can help with digestion and inflammation. Eating Teriyaki Stir Fry as part of a balanced diet can help you maintain a healthy weight and reduce the risk of chronic diseases.
Cooking Tips
To make Teriyaki Stir Fry, start by sautéing diced chicken breast in sesame oil. Once chicken is cooked, remove from the pan and set aside. Then sauté vegetables like broccoli, carrots, bell pepper, and onion until softened. Add minced garlic and ginger and sauté for an additional minute. Return chicken to the pan and add soy sauce, honey, and a splash of water to create the teriyaki sauce. Serve over a bed of rice. Be sure to chop all vegetables into bite-sized pieces for even cooking. You can also cook the rice ahead of time and reheat when ready to serve.
Serving Suggestions
Teriyaki Stir Fry can be served in a variety of ways. You can serve it as a standalone meal or as a side dish to complement sushi or other Japanese cuisine. You can also serve it over noodles instead of rice for a different twist. Consider garnishing your Teriyaki Stir Fry with sesame seeds or sliced green onions for some added flavor and visual appeal.
Teriyaki Stir Fry contains soy in the form of soy sauce. If you have a soy allergy, you should avoid this dish.
Storage Directions
Store any leftover Teriyaki Stir Fry in an airtight container in the refrigerator for up to 3 days. Reheat in the microwave or on the stove until heated through.
Preparation Time
Preparation time for Teriyaki Stir Fry is approximately 20 minutes.
1 serving (4 oz) of Teriyaki Stir Fry contains the following nutritional information: 90 calories, 7g protein, 14g carbohydrates (2g fiber, 4g sugar), and 1.5g fat (0g saturated fat). Teriyaki Stir Fry is also a good source of vitamin A, vitamin C, and iron.
Other Varieties
If you love Teriyaki Stir Fry, try branching out and experimenting with different ingredients and variations. You can swap out the chicken for shrimp or tofu, or add additional vegetables like mushrooms or snow peas. You can also adjust the flavors of the sauce by adding more honey, ginger, or garlic to your liking. By switching things up, you can create a variety of different meals that are still healthy and delicious.
Customer Reviews
Here are some real reviews from customers who have tried and loved Teriyaki Stir Fry: "This dish is so easy and quick to make, and it tastes even better than takeout! I love that I can feel good about the ingredients too." "I'm not usually a big fan of vegetables, but the flavors in this dish really come together to make it taste amazing."
"This dish is so easy and quick to make, and it tastes even better than takeout!"
5 FAQs about Teriyaki Stir Fry
1. What is Teriyaki Stir Fry?
Teriyaki Stir Fry is a dish made with pieces of meat and vegetables that are stir-fried in a wok or skillet with a sweet and savory teriyaki sauce. It is a popular Japanese-inspired dish that is typically served over rice or noodles.
2. How many calories are in 1 serving of Teriyaki Stir Fry?
One serving of Teriyaki Stir Fry (4 oz) contains approximately 90 calories. This can vary based on the specific ingredients used in the recipe.
3. What are some common ingredients used in Teriyaki Stir Fry?
Teriyaki Stir Fry can be made with a variety of ingredients, but some of the more common ones include chicken, beef, shrimp, broccoli, bell peppers, onions, and carrots. The sauce typically includes soy sauce, brown sugar, ginger, garlic, and sometimes pineapple juice.
4. Is Teriyaki Stir Fry a healthy dish?
Teriyaki Stir Fry can be a healthy dish if it is made with lean protein sources and plenty of vegetables. It can also be made with a homemade sauce that is lower in sugar and sodium than store-bought teriyaki sauce. However, some restaurant versions of Teriyaki Stir Fry can be high in calories, sodium, and sugar.
5. Can Teriyaki Stir Fry be made gluten-free?
Yes, Teriyaki Stir Fry can be made gluten-free by using tamari instead of soy sauce in the sauce recipe or by using a gluten-free soy sauce. Additionally, it is important to check all other ingredients (such as the protein source and any marinades) to ensure they are also gluten-free.