Prep time: 15 mins | Cook time: 45 mins | Total time: 1 hr | Servings: 4
This Teriyaki Chicken and Rice Casserole is a delicious, very filling meal. A complete meal with shredded chicken, veggies, and rice in the best homemade, flavor-packed teriyaki sauce. A healthy meal that everyone will love!
Ingredients
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1 ½ pound boneless, skinless chicken breasts
1 tsp olive oil
½ c. water
¾ c. low sodium soy sauce
⅓ c. packed brown sugar
¾ tsp ground ginger
1 tbsp honey
½ tsp minced garlic
2 tbsp water
2 tbsp cornstarch
3 c. cooked brown rice
1 c. drained canned pineapple tidbits or chunks, packed in juice or with no added sugar
32 ounces frozen mixed vegetables (un-sauced stir fry or Asian varieties that only include zero-point veggies for WW)
How to make Teriyaki Chicken and Rice Casserole
Step 1: Prepare the oven. Preheat it to 350 degrees F.
Step 2: In a small saucepan, add the soy sauce, ½ c water, brown sugar, honey, ginger, olive oil, and garlic. Mix well. Put the lid on and bring everything to a boil over medium heat. Take the lid off once the mixture begins boiling and continue to cook for another minute.
Step 3: In another dish, whisk the cornstarch with 2 tbsp water until smooth. Stir this into the pan and let it cook for a minute more until the sauce begins to thicken. Take the pan off the heat.
Step 4: Lay the raw chicken flat in a casserole dish. On top, pour about a cup of the sauce. Bake the chicken in the preheated oven for about 30 to 35 minutes until the chicken breasts are completely cooked. When done, take the casserole dish out of the oven and shred the chicken using two forks.
Step 5: In the meantime, cook/steam the frozen veggies following the package directions. Add the shredded chicken, and add the cooked veggies along with the pineapple and rice. Pour in most of the remaining sauce, setting aside a little amount of the sauce to drizzle on top.
Step 6: Stir well. Resume baking for additional 15 minutes.
Step 7: Drizzle the reserved sauce on the top right after removing the casserole from the oven. Enjoy!
Nutrition Facts:
Calories: 321Kcl, carbs: 43g, sugar: 18g, fat: 3g, saturated fat: 1g, Protein: 26g, fiber: 4g
Ingredients
- 1 ½ pound boneless, skinless chicken breasts
- 1 tsp olive oil
- ½ c. water
- ¾ c. low sodium soy sauce
- ⅓ c. packed brown sugar
- ¾ tsp ground ginger
- 1 tbsp honey
- ½ tsp minced garlic
- 2 tbsp water
- 2 tbsp cornstarch
- 3 c. cooked brown rice
- 1 c. drained canned pineapple tidbits or chunks, packed in juice or with no added sugar
- 32 ounces frozen mixed vegetables (un-sauced stir fry or Asian varieties that only include zero-point veggies for WW)
Instructions
Step 1: Prepare the oven. Preheat it to 350 degrees F.
Step 2: In a small saucepan, add the soy sauce, ½ c water, brown sugar, honey, ginger, olive oil, and garlic. Mix well. Put the lid on and bring everything to a boil over medium heat. Take the lid off once the mixture begins boiling and continue to cook for another minute.
Step 3: In another dish, whisk the cornstarch with 2 tbsp water until smooth. Stir this into the pan and let it cook for a minute more until the sauce begins to thicken. Take the pan off the heat.
Step 4: Lay the raw chicken flat in a casserole dish. On top, pour about a cup of the sauce. Bake the chicken in the preheated oven for about 30 to 35 minutes until the chicken breasts are completely cooked. When done, take the casserole dish out of the oven and shred the chicken using two forks.
Step 5: In the meantime, cook/steam the frozen veggies following the package directions. Add the shredded chicken, and add the cooked veggies along with the pineapple and rice. Pour in most of the remaining sauce, setting aside a little amount of the sauce to drizzle on top.
Step 6: Stir well. Resume baking for additional 15 minutes.
Step 7: Drizzle the reserved sauce on the top right after removing the casserole from the oven. Enjoy!
