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Recipes with Zerlina Mastin

March 19, 2018

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. 

     

     

     

     

     

     

     

     

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