I’ve mentioned previously how to make a vegetable stir fry featuring teriyaki sauce, but sometimes you want some protein too. It’s a similar recipe, except that I cook the chicken and vegetables separately, and then combine then with some warmed up sauce. I don’t have a real grill at home, just a small George Foreman grill, so keep that in mind if you try this at home!
This can be made using whatever vegetables you want; I’ve just included the ones I like the most. You can add as much or as little sauce as you like and you can also replace the rice with noodles or quinoa or your favorite starch. (I should try my veggie spiralizer to make noodles for this …)
I’ve adapted this from the Cooking Classy recipe, but I’ve changed parts of it to suit my tastes. Personally, I find using teriyaki sauce from the grocery store that is already slightly thick is better than making teriyaki sauce from scratch. I also like to mix in a few other things.
- 1 lb thin chicken breasts
- 3 tbsp olive oil
- Freshly ground pepper
- 2 cloves garlic, minced
- 1 medium zucchini, diced
- 1/2 medium onion, diced
- 1 1/2 cups carrots, diced or cut into matchsticks
- 2 cups broccoli florets, diced
- 3/4 – 1 cup teriyaki sauce (I like to mix two parts island teriyaki with one part light soy sauce, with some hot chili sauce for a kick)
- Cooked rice
- Cook rice according to package instructions. (I use a rice cooker!)
- Brush about 1 tbsp olive oil onto your chicken breasts and, if necessary, onto your grill.
- Season the chicken with pepper.
- Grill chicken for about 4 minutes on each side, until cooked through.
- Let chicken rest for 5 minutes and then dice into cubes.
- Heat 2 tbsp olive oil in a saute pan over medium-high heat.
- Add all vegetables and garlic. Saute 4-5 minutes until tender.
- While vegetables are cooking, heat up sauce in a small saucepan and let thicken slightly. (If necessary, you can add corn starch for more thickness)
- Turn off the heat. Add cubed chicken and sauce to the saute pan and combine.
- Serve over bowls of rice.
I know I’ve been posting a lot of recipes from Skinnytaste, but the site is so great for finding healthy and yummy recipes. Seriously, every dish I’ve tried from her site has been so delicious. One of my recent favorites has been her Grilled Chicken Bruschetta, which is so quick and easy but incredibly flavorful. I’ve had it once over pasta and once with mashed cauliflower, but it could go great with any carb or even a bed of lettuce. Plus, mozzarella + balsamic + tomato = one of the greatest combos ever.
I’ve posted the recipe below for convenience but she has a lot of great pictures on the blog post.
- 3 medium tomatoes, chopped
- 2 garlic cloves, minced
- 1/4 cup red onion, chopped
- 2 tbsp fresh basil leaves, chopped
- 1 tbsp extra virgin olive oil
- 1 tbsp balsamic vinegar
- salt and pepper
- 3 oz part skim mozzarella, diced
- 1.25 lb thin chicken breasts
- Combine onion, olive oil, balsamic vinegar and salt and pepper. Set aside a few minutes.
- Place chopped tomatoes in a large bowl. Combine with garlic, basil, salt and pepper and the onion/balsamic mix you put aside.
- Set aside the tomato mix for at least 10 minutes.
- Season chicken breasts with salt and pepper.
- Preheat your grill (I use a George Foreman) and oil the surface to make sure it doesn’t stick.
- Grill chicken for 2 minutes on each side, until cooked through.
- Add mozzarella into the tomato mix and toss.
- Serve chicken breasts with the tomato mixture on top.
In keeping with the theme of healthy eating, I have another great recipe from Skinnytaste, which I think has become my new favorite good blog! This time, we made Turkey Burgers with Zucchini (zucchini seems to be a very popular ingredient in these recipes).
They were super easy and quick to make, which is great for a weeknight meal. I used my food processor to grate the zucchini, garlic and onion into a nice consistency for the burger mix (although you can do it by hand too). I grilled them on my George Foreman grill, but you can also use a skillet. We actually ended up making 6 patties instead of the recommended 5, but you can make them whatever size you prefer!
This was a huge hit and my fiance could not stop raving about them. They come out really moist and juicy and they actually don’t have that many calories. You can either eat the patty naked or eat them like a burger with whatever toppings you want. We ended up eating them with whole wheat burger buns, lettuce, tomato and a bit of mayo. Yum yum! They also reheat really easily.
I’ve posted the recipe below for convenience!
- 5 oz grated zucchini (about one large zucchini)
- 1 lb 93% lean ground turkey
- 1/4 cup seasoned breadcrumbs (recipe suggests whole wheat breadcrumbs)
- 1 clove garlic, grated
- 1 tbsp grated red onion
- Salt and pepper to taste
- Squeeze all the moisture from the grated zucchini.
- In a large bowl, combine the zucchini, ground turkey, breadcrumbs, garlic, onion, salt and pepper.
- Divide the mix into 5-6 burger patties, making sure they’re not too thick.
- Prep your grill and spray with cooking oil to prevent sticking.
- Cook the burgers over the grill for about 5 minutes on each side, until the center is no longer pink.
Claire Thomas is a food blogger who also has her own cooking show called Food for Thought. Her blog, The Kitchy Kitchen, has a bunch of great recipes, tips and beautiful photos of food.
She also has my favorite “Taco Night” recipes, from an episode of her show. (Click here for all the recipes) I haven’t tried all of them, but I have tried the Carne Asada Tacos and the Black Bean Corn Salsa recipes and they are my go-to recipes for when I want tacos. I combine both the steak and the black bean corn salsa on a warm flour tortilla and top with cheese and some tomato salsa. It’s perfection!
Here are the two recipes I love the most. I adjusted the steak recipe for 2 people, so I halved all the ingredients.
- 1 lb flank or skirt steak
- Salt and pepper
- 2 garlic cloves, minced
- 1 jalepeno, chopped
- 1/2 tsp ground cumin
- Fresh chopped cilantro (just grab a small handful)
- 1 1/2 limes, juiced
- 1/2 tsp brown sugar
- 1/4 cup olive oil
- Combine all ingredients (except steak) in a bowl. Put the steak in another bowl or dish, pour marinade over it and then seal with plastic wrap.
- Refrigerate for 1-4 hours.
- Pre-heat and prepare your grill as you normally would. (I use a small George Foreman grill)
- Season both sides of the stesk with salt and pepper.
- Grill each side for only a few minutes, until your desired doneness. I like the inside of my steak to be pink.
- Remove from grill and let it rest for 5 minutes.
- Cut into slices before serving.
Black Bean Corn Salsa
- 1-2 ears of corn or 1 8oz can of corn kernels
- Olive oil
- 1 cup of canned black beans, drained
- 1/2 red onion, finely chopped
- 2 tbsp cilantro, finely chopped
- 1/2 tsp cumin
- 1/2 tsp ancho chile powder
- 1 lime, juiced
- Salt and pepper
- Heat oil in a frying pan. Fry kernels until they are browned.
- Combine all other ingredients with the corn in a bowl.