Recipes with Zerlina Mastin
DINNER – TERIYAKI CHICKEN
This next recipe is easy to prepare, and can be made with a variety of different veggies! Chicken is the main ingredient here, being a very good source of vitamin B6 (also known as pyridoxine) as well as zinc. One of eight B vitamins making up the vitamin B complex, the body needs vitamin B6 to help make cells of the immune system. As such this little vitamin is crucial for a strong immune system defense. Ginger and garlic are also particularly helpful for gut bacteria.
Serves 2
Ingredients
For the sauce
1 tbsp. soy sauce, 2 tbsp. water, 1 tsp. minced garlic, 1 tsp. minced ginger, 1 tbsp. honey, 1 tsp. brown sugar, 1 tsp. sesame oil, 1 tsp. corn starch (or flour)
For the stir-fry
2 small chicken breasts (or equivalent), 1 cup of broccoli, half red bell pepper, 1 tbsp. vegetable oil, salt and pepper to taste. 1 tbsp. sesame seeds, 1 tbsp. spring onion.
Method
For the sauce
Mix the soy sauce, water, garlic, ginger, honey, brown sugar and sesame oil in a pot over a medium heat. Cook for approximately 2 minutes.
Mix the corn starch (or flour) with 2 tbsp. of cold water, then add the mixture to the sauce
Heat for 1-2 minutes or until the mixture has thickened. Place to one side.
For the stir-fry
Heat the vegetable oil in a pan over a medium heat. Add the chopped broccoli and chopped red peppers and season with salt and pepper.
Cook for a further 4-5 minutes (or until the vegetables are beginning to soften).
Add a little water (approx. 2 tbsp.) and when the vegetables are tender, remove and set aside (cover to keep warm).
To cook the chicken, cut into small pieces (i.e. one inch pieces) add a little oil to a pan and warm over a medium heat. Place the chicken in the pan, season with salt and pepper, and cook for 3-5 minutes on each side (or until thoroughly cooked).
Add the vegetables to the chicken, pour over the sauce and cook for a further 2-3 minutes until warmed through.
Sprinkle with sesame seeds and finely chopped spring onion (optional garnish)
Serve with brown rice
The next recipe by Zerlina will be released on Monday 26th March 2018.
