Teriyaki chicken healthy, dairy and gluten-free

Teriyaki chicken healthy, dairy and gluten-free

This chicken teriyaki rice is so flavorful with a sweet and sticky pineapple juice-based sauce and lots of veggies!

Ingredients

• 1 cup organic long-grain white rice
• 2 teaspoons extra virgin olive oil
• 1 1/2 pounds organic chicken breasts boneless, skinless
• 1 1/2 Tablespoons extra virgin olive oil
• 1 large sweet onion sliced thin
• 1 red bell pepper sliced thin

For the sauce

• 1/2 cup gluten-free tamari
• 1/2 cup honey
• 1/2 cup pineapple juice
• 1 teaspoon ginger
• 1 Tablespoon brown sugar
• 2 Tablespoons sesame seeds optional
• 4 green onions white and green parts, sliced
• pinch of red pepper flakes more if you want it spicy!

Instructions

1. Place the chicken breasts in a large pot with enough water to cover them. Place the lid on the pot and bring to a boil. Once boiling, reduce heat and simmer for about 20-30 minutes, until the chicken is cooked through and reaches an internal temperature of 170 degrees.
2. Remove chicken from pan and set aside to cool. Once cool, use your hands or two forks to shred the chicken,
3. While the chicken cooks, make the rice: Place the cup of organic long-grain white rice, 1 1/2 cups water, and 2 teaspoons olive oil in a pot. Bring to a boil, then reduce heat to low and cover. Cook until rice is fluffy and tender, about 25 minutes.
4. Meanwhile, place the sliced onion, red pepper, and 1 1/2 Tablespoons of olive oil in a skillet. Cook over medium-low heat until tender and lightly caramelized, about 30 minutes.
5. Once the chicken, rice, and veggies are done, make the sauce. Combine the tamari, honey, pineapple juice, ginger, and brown sugar in a small saucepan. Heat over medium heat and bring to a simmer. Let cook for about 5 minutes. Stir in the sesame seeds and red pepper flakes.
6. In a large bowl, place the rice, shredded chicken, and onions and peppers. Pour the sauce over the top and stir to combine.
7. Sprinkle the chopped green onions over the top and serve immediately.

Nutrition Facts

Sticky Chicken Teriyaki Rice.

Amount Per Serving

Calories 432Calories from Fat 81

% Daily Value*

Total Fat 9g14%

Saturated Fat 1g5%

Cholesterol 72mg24%

Sodium 1218mg51%

Potassium 640mg18%

Total Carbohydrates 57g19%

Dietary Fiber 1g4%

Sugars 29g

Protein 29g58%

Vitamin A14.7%

Vitamin C38.5%

Calcium5.9%

Iron10.8%

* Percent Daily Values are based on a 2000 calorie diet.