Crunchy Asian Chicken and Vegetables

Gluten Free
Dairy Free
Health score
27%
Crunchy Asian Chicken and Vegetables
20 min.
4
439kcal

Suggestions


Are you looking for a quick and delicious meal that’s both gluten-free and dairy-free? Look no further than this Crunchy Asian Chicken and Vegetables recipe! In just 20 minutes, you can whip up a vibrant dish that’s perfect for lunch or dinner, satisfying your cravings while keeping your dietary needs in check.

This recipe features tender chicken breast tenders sautéed to perfection, combined with a colorful medley of fresh vegetables like julienne carrots and crisp sugar snap peas. The star of the show is the flavorful teriyaki baste and glaze, which adds a delightful sweetness and depth to the dish. And let’s not forget the juicy mandarin orange segments that provide a refreshing burst of flavor, making every bite a delightful experience.

With a caloric breakdown that balances protein, fats, and carbohydrates, this meal is not only tasty but also nutritious. Whether you’re serving it to family or enjoying it solo, this dish is sure to impress. So grab your frying pan and saucepan, and get ready to enjoy a crunchy, savory delight that will transport your taste buds straight to Asia!

Ingredients

  • cups rice white instant uncooked
  • cups water 
  • tablespoons vegetable oil 
  • 14 oz chicken breast uncooked (not breaded)
  • 0.5 cup onion thinly sliced
  • 0.5 cup teriyaki sauce (from 12-oz bottle)
  • 0.5 cup water 
  • cup baby carrots (2x)
  • cup sugar snap peas frozen thawed (from 1-lb bag)
  • 11 oz mandarin orange segents drained canned

Equipment

  • frying pan
  • sauce pan

Directions

  1. In 2-quart saucepan, cook rice in 2 cups water as directed on package, omitting salt.
  2. In 12-inch nonstick skillet, heat oil over medium heat.
  3. Add chicken and onion; cook 6 to 8 minutes, turning chicken and stirring onion occasionally, until onion is tender and chicken is no longer pink.
  4. Stir in teriyaki baste and glaze, 1/2 cup water, the carrots and sugar snap peas.
  5. Heat to boiling; boil 1 minute. Reduce heat; cover and simmer 4 to 6 minutes longer, stirring occasionally, until vegetables are crisp-tender. Gently stir in orange segments.
  6. Serve chicken mixture over rice.

Nutrition Facts

Calories439kcal
Protein26.01%
Fat20.95%
Carbs53.04%

Properties

Glycemic Index
17.25
Glycemic Load
4.18
Inflammation Score
-10
Nutrition Score
28.75739173008%

Flavonoids

Hesperetin
6.19mg
Naringenin
7.81mg
Isorhamnetin
1mg
Kaempferol
0.13mg
Myricetin
0.01mg
Quercetin
4.06mg

Nutrients percent of daily need

Calories:439.48kcal
21.97%
Fat:10.13g
15.59%
Saturated Fat:1.72g
10.75%
Carbohydrates:57.74g
19.25%
Net Carbohydrates:53.58g
19.48%
Sugar:16.71g
18.57%
Cholesterol:63.5mg
21.17%
Sodium:1533.89mg
66.69%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:28.3g
56.61%
Vitamin A:5240.2IU
104.8%
Vitamin B3:14.46mg
72.3%
Selenium:48.78µg
69.69%
Vitamin B6:0.99mg
49.46%
Vitamin C:39.02mg
47.29%
Folate:160.3µg
40.08%
Vitamin B1:0.57mg
38.22%
Phosphorus:357.89mg
35.79%
Manganese:0.6mg
30.14%
Iron:4.64mg
25.79%
Vitamin B5:2.18mg
21.77%
Potassium:743.19mg
21.23%
Vitamin K:21.96µg
20.91%
Magnesium:75.69mg
18.92%
Fiber:4.16g
16.65%
Copper:0.25mg
12.72%
Vitamin B2:0.2mg
11.83%
Zinc:1.45mg
9.67%
Calcium:82.08mg
8.21%
Vitamin E:1.02mg
6.78%
Vitamin B12:0.2µg
3.31%