Time-Out For Teriyaki

non-vegetarian

Time-Out For Teriyaki

submitted by Cynthia Lair

Cynthia Lair has been part of the nutrition faculty at Bastyr University since 1994. Recipe reprinted from Cynthia Lair's Feeding the Whole Family: Whole Foods Recipes for Babies, Young Children and Their Parents (Moon Smile Press, 1998); and Feeding the Young Athlete: Sports Nutrition Made Easy for Players and Parents, with Scott Murdoch, PhD, RD (Moon Smile Press, 2002). Both are available from www.feedingfamily.com.

Serve this easy-to-make, kid-pleasing dish heaped atop mounds of rice. It's a perfect blend of carbohydrates, vitamin-rich vegetables, and protein to fuel active bodies. Use any combination of vegetables. Wheat-free, dairy-free.

Teriyaki Sauce:
1/3 cup wheat-free tamari soy sauce
2-3 tablespoons honey
1 tablespoon brown sugar
1 small clove garlic, minced
1/2 cup water
Chicken:
1 pound of chicken breast, boneless, skinless
1/2 head green cabbage, shredded
1 carrot, diagonally sliced
1/2 medium onion, cut into chunks
2-3 tablespoons high-oleic safflower or peanut oil
2-3 teaspoons arrowroot

Blend together all ingredients for teriyaki sauce in a saucepan and warm on low heat until sugar dissolves. Remove from heat.

Prepare chicken breasts by pounding out until even in thickness, then cut into small strips. Put in a bowl or dish and cover with 1/4-1/3 cup teriyaki sauce. (The chicken can marinate in the refrigerator for up to 8 hours. The longer it marinates, the deeper the flavors.)

Cut all vegetables. Heat half the oil in a wok or skillet. Stir-fry vegetables until bright and crisp. Remove vegetables and set aside. Heat remaining oil in wok. Add chicken and stir-fry until tender. Add arrowroot to sauce and stir well, then pour remainder of sauce over chicken. Add cooked vegetables and toss. Turn heat off, serve immediately over rice.

Preparation time: 30 minutes
Makes 4 servings