Your Recipe

Teriyaki Chicken & Broccoli

Zutat  Menge  Kalorien 
Brokkoli, roh 273g 93kcal
Sesamkörner 1.48g 8kcal
Masthähnchen, roh, Fleisch und Haut, Brust 522g 783kcal
Ingwerwurzel 2g 2kcal
Knoblauch 9g 13kcal
Pflanzenöl 14g 124kcal
Speisestärke 18.76g 71kcal
Öl, Sesam, Salat oder zum Kochen 14g 124kcal
Sojasauce aus Soja und Weizen (Shoyu), natriumarm 33g 19kcal

Recipe Instructions:

Ingredients
3 organic chicken breasts, cut into 1 1/2-inch pieces
3 cups broccoli, steamed
1 Tablespoon oil
Teriyaki Sauce
1/4 cup low sodium soy sauce (or liquid aminos)
3 Tablespoon coconut sugar
1 Tablespoon sesame oil
1 teaspoon ginger (grated fresh or dried)
2 teaspoon corn starch
2 garlic cloves, minced
1/2 teaspoon sesame seeds *optional
Instructions
Whisk all of teriyaki sauce ingredients in a small bowl.

On medium heat in a cast-iron skillet brown chicken in oil until cooked on all sides and slightly crispy. *If pan isn't hot enough the chicken will steam so make sure pan is hot but not burning.*

Add teriyaki sauce to cooked chicken and stir for 1 to 2 minutes for sauce to thicken.

Stir in broccoli with chicken and sauce. Serve over rice with sprinkled sesame seeds and enjoy!

Notes
Serving Suggestions

You can serve teriyaki chicken over white or brown rice, or quinoa. To get more veggies into your recipe, add sautéed peppers or carrots in with your chicken. Sprinkle with sesame seeds and sliced green onion!

Nährwertangaben 
Portionsgröße  222 g | ml
Menge pro Portion  309
1294
kcal
kilojoules
% Täglicher Wert * 
Gesamtfett 20g 25%
Gesättigte Fettsäuren  4.5g 23%
Natrium 402mg 17%
Gesamte Kohlenhydrate  10g 4%
Ballaststoffe  2g 7%
Zucker  1.2g
Protein  30g 60%
Vitamin D 0.5mcg 3%
Kalzium 57mg 4%
Eisen  1.7mg 9%
Kalium 545mg 12%
* Der % Täglicher Wert (TW) gibt an, wie viel ein Nährstoff in einer Portion Lebensmittel zu einer täglichen Ernährung beiträgt. 2000 Kalorien pro Tag werden für die allgemeine Ernährungsberatung verwendet. 
Vitamin
Nährstoff Menge  DV
Vitamin A 52.478 mcg 6%
Thiamin [B1] 0.142 mg 12%
Riboflavin [B2] 0.214 mg 16%
Niacin [B3] 13.496 mg 84%
Pantothensäure [B5] 1.49 mg 30%
Vitamin B6 0.856 mg 50%
Cobalamin [B12] 0.444 mcg 0%
Folat [B9] 52.329 mcg 0%
Vitamin C 61.606 mg 68%
Vitamin D 0.522 mcg 3%
Vitamin E 1.381 mg 9%
Vitamin K 73.983 mcg 62%
Betain 14.669 mg 0%
Cholin 103.867 mg 19%
Carbohydrates
Nährstoff Menge  DV
Gesamte Kohlenhydrate  10.2 g 4%
Sugars 1.2 g 2%
Ballaststoffe  2 g 7%
Carbohydrate 5.5 g 0%
Netto-Kohlenhydrate 9g
Aminosäuren
Nährstoff Menge  DV
Alanin 1.681 g 0%
Arginin 1.878 g 0%
Asparaginsäure 2.704 g 0%
Cystein 0.38 g 0%
Glutaminsäure 4.559 g 0%
Glycin 1.7 g 0%
Histidin 0.875 g 0%
Isoleucin 1.483 g 0%
Leucin 2.153 g 0%
Lysin 2.38 g 0%
Methionin 0.773 g 0%
Phenylalanin 1.181 g 0%
Prolin 1.376 g 0%
Serin 1.082 g 0%
Threonin 1.232 g 0%
Tryptophan 0.335 g 0%
Tyrosin 0.939 g 0%
Valin 1.463 g 0%
Mineralien
Nährstoff Menge  DV
Kalzium 56.76 mg 4%
Kupfer 0.11 mg 12%
Fluorid 0 mcg 0%
Eisen  1.7 mg 9%
Magnesium 54.87 mg 13%
Mangan 0.3 mg 13%
Phosphor 292.36 mg 23%
Kalium 544.78 mg 12%
Selen 23.99 mcg 44%
Natrium 402.48 mg 17%
Zink 1.45 mg 13%
andere
Nährstoff Menge  DV
Wasser 159.909 g 0%
Asche 2.761 g 0%