Teriyaki Chicken Stir-Fry
1 pound skinless, boneless chicken breast halves
1 tablespoon vegetable oil
1/2 cup teriyaki baste and glaze
3 tablespoons lemon juice
1 (16 ounce) bag frozen broccoli, carrots and water
chestnuts
Hot Cooked Couscous — (below)
HOT COOKED COUSCOUS
2 cups water
1/2 teaspoon salt
1 tablespoon olive or vegetable oil
1 1/2 cups uncooked couscous
If the chicken is frozen, place it in the refrigerator the night before
you plan to use it or for at least 12 hours. Cut and discard fat from
chicken with kitchen scissors or knife. Rinse chicken under cold water,
and pat dry with paper towels. Cut into 1-inch pieces.
Heat the skillet over high heat 1 to 2 minutes. Add the oil to the hot
skillet. If using a wok, rotate it to coat the side with oil.
Add the chicken. Stir-fry with a turner or large spoon 3 to 4 minutes,
lifting and stirring constantly, until chicken is no longer pink in
center.
Stir in the teriyaki glaze, lemon juice and frozen vegetables. Although
thawing the vegetables is not necessary, stir them into the chicken
mixture to allow them to cook uniformly.
Heat the mixture to boiling over high heat, stirring constantly. Reduce
heat just enough so mixture bubbles gently. Cover and cook about 6 minutes
or until vegetables are crisp-tender when pierced with a fork.
While chicken mixture is cooking, prepare Hot Cooked Couscous. Serve
chicken mixture with couscous.
HOT COOKED COUSCOUS:
Heat the water, salt and oil just to boiling in the saucepan over high
heat. Stir in the couscous. Cover and remove from heat. Let stand 5
minutes. Use a fork to fluff and lift the couscous after it cooks, which
prevents the couscous from clumping and sticking.
Cook:
“0:10″
Per serving: 504 Calories (kcal); 9g Total Fat; (15% calories from fat); 39g Protein; 64g Carbohydrate; 66mg Cholesterol; 1766mg Sodium
Food Exchanges: 3 1/2 Grain(Starch); 3 1/2 Lean Meat; 2 1/2 Vegetable; 0 Fruit; 1 1/2 Fat; 0 Other Carbohydrates
NOTES : Essential Equipment: 12-inch skillet or wok; 2-quart saucepan
Tips
Try a flavored couscous, such as roasted garlic and olive, herbed
chicken or wild mushroom.
When cutting raw poultry, use hard-plastic cutting boards. They
are less porous than wooden cutting boards and are easily cleaned
or washed in a dishwasher.
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