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Teriyaki Chicken and Rice Casserole

What you need

1/3 cup packed brown sugar
3 cups cooked brown rice
2 tablespoons corn starch
½ teaspoon minced garlic
¾ teaspoon ground ginger
1 tablespoon honey
¾ cup low sodium soy sauce
32 oz frozen mixed vegetables (look for the un-sauced stir fry or Asian varieties)
1 teaspoon olive oil
1 ½ lbs boneless skinless chicken breasts
1 cup drained canned pineapple tidbits or chunks (packed in juice or with no added sugar)
½ cup water
2 tablespoons water

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How to do it

1. Pre-heat the oven to 35

2. Combine the soy sauce, the cup water, the brown sugar, honey, ginger, olive oil and garlic in a small saucepan and cover. Bring to a boil over medium heat.

3. Remove lid and cook for one minute once boiling.While waiting for the sauce to come to a boil, stir together the corn starch and 2 tablespoons of water in a separate dish until smooth to form a slurry. Once the sauce is boiling, add the slurry to the saucepan and stir in to combine. Cook for another minute until the sauce starts to thicken and then remove from heat.Lay the raw chicken breasts flat in a 9x13 casserole dish and pour about a cup of the sauce over top of the chicken.

4. Place the chicken in the oven and cook for 30-35 minutes until breasts are cooked through*.

5. Remove the dish from the oven and shred the chicken right in the dish using two forks.*While the chicken is cooking, steam or cook your frozen vegetables according to package directions.When the chicken is shredded and the vegetables are cooked, add the vegetables, pineapple and rice to the casserole dish with the chicken.

6. Add most of the remaining sauce, reserving a bit to drizzle over the top when finished. Stir everything together in the casserole dish until well combined. Return the dish to the oven and cook for 15 minutes.

7. Remove from the oven, drizzle with the remaining sauce and serve.

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Nutrition

Calories
302.75cal ( 15.14% of daily need)
Fat
3.42g ( 5.26% of daily need)
Saturated Fat
0.69g ( 4.32% of daily need)
Carbohydrates
39.32g ( 13.11% of daily need)
Sugar
12.86g ( 14.29% of daily need)
Cholesterol
54.43mg ( 18.14% of daily need)
Sodium
930.54mg ( 40.46% of daily need)
Protein
28.06g ( 56.12% of daily need)
Manganese
1.16mg ( 57.88% of daily need)
Vitamin B3
11.3mg ( 56.51% of daily need)
Vitamin B6
0.89mg ( 44.26% of daily need)
Selenium
28.18µg ( 40.26% of daily need)
Vitamin C
27.4mg ( 33.21% of daily need)
Phosphorus
306.76mg ( 30.68% of daily need)
Vitamin A
1313.79IU ( 26.28% of daily need)
Magnesium
76.47mg ( 19.12% of daily need)
Iron
3.28mg ( 18.23% of daily need)
Potassium
627.37mg ( 17.92% of daily need)
Vitamin B5
1.73mg ( 17.27% of daily need)
Fiber
3.43g ( 13.71% of daily need)
Folate
52.28µg ( 13.07% of daily need)
Vitamin B1
0.18mg ( 11.7% of daily need)
Vitamin B2
0.18mg ( 10.77% of daily need)
Copper
0.18mg ( 8.86% of daily need)
Zinc
1.29mg ( 8.63% of daily need)
Calcium
76.52mg ( 7.65% of daily need)
Vitamin B12
0.17µg ( 2.83% of daily need)
Vitamin E
0.23mg ( 1.56% of daily need)

Breakdown

Proteins
37.38%
Fat
10.24%
Carbs
52.38%
* Nutrition information is estimated based on the ingredients and cooking instructions as described in each recipe and is intended to be used for informational purposes only.

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