HFG teriyaki chicken

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Serves: 4
Time to make: 25 mins
Total cost: $12.24 / $3.06 per serve
(at time of publication

  • 1/4 cup reduced-salt soy sauce
  • 2 tablespoons steak or barbecue sauce
  • 1 tablespoon brown sugar
  • cooking oil spray
  • 400g chicken thigh fillets, cut into bite-sized pieces
  • 2 cups broccoli florets, blanched
  • 3 cups green beans, sliced, blanched
  • 1 tablespoon sesame seeds, lightly toasted
  • 1 green onion, shredded
  • 2 cups cooked brown rice

Instructions

Step 1 In a small bowl, combine soy and steak sauces, 1/4 cup water and brown sugar and mix well.

Step 2 Spray a frying pan or wok with oil and place over medium-high heat. Cook chicken for 8 minutes, until nearly cooked through and browned all over. Add broccoli and green beans to pan and stir-fry for a further 2 minutes.

Step 3 Reduce heat, add soy sauce mixture to pan and toss to coat chicken and vegetables. Simmer for 1 minute, until sauce reduces slightly. Serve over brown rice and garnish with sesame seeds and onion.

What we did

  • Reduced the salt by switching to reduced-salt soy sauce
  • Eliminated the bottled teriyaki marinade and made our own version
  • Increased the amount of vegetables
  • Used brown rice to increase the amount of fibre and B vitamins
  • Reduced the fat by using skinless chicken fillets

HFG version (per serve, incl. 1/2 cup rice)

Energy 1998kJ/478cal
Protein 29.2g
Total fat 14.0g
Sat fat 3.1g
Carbs 53.8g
Sugars 10.7g
Fibre 9.2g
Sodium 755mg
Calcium 66mg
Iron 3.3mg

Traditional version (per serve, incl. 1/2 cup rice)

Energy 2918kJ/698cal
Protein 39.1g
Total fat 25.3g
Sat fat 7.3g
Carbs 61.2g
Sugars 18.8g
Fibre 12.3g
Sodium 3254mg
Calcium 80mg
Iron 4.6mg

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