non-vegetarian

Time-Out For Teriyaki

submitted by Cynthia Lair



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

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


<p>Blend together all ingredients for teriyaki sauce in a saucepan and warm on low heat until sugar dissolves. Remove from heat.</p><p>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.)</p><p>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.</p><p>Preparation time: 30 minutes<br /> Makes 4 servings</p>