Teriyaki Chicken and Broccoli with Butternut Squash Rice
Try this Teriyaki Chicken and Broccoli with Butternut Squash Rice recipe
Try this Teriyaki Chicken and Broccoli with Butternut Squash Rice recipe
- Carbohydrate 7.50149563158266 g
- Cholesterol 205.32 mg
- Fat 4.75280828238933 g
- Fiber 2.54271470394133 g
- Protein 85.3767933519923 g
- Saturated Fat 1.2082726742653 g
- Serving Size 1 1 Serving (506g)
- Sodium 363.383881601237 mg
- Sugar 4.95878092764133 g
- Trans Fat 1.42775330128158 g
- Calories 430 calories
Step-by-step
- Preheat the oven to 350 degrees.
- Place the chicken breast tenderloins on a baking tray and smother in teriyaki sauce. Massage the sauce into the chicken with your hands.
- Let rest until the oven is preheated and then bake for 15-17 minutes or until chicken is white on the inside, no longer pink.
- Set aside when done.
- Place your butternut squash noodles in a food processor and pulse until the squash is made into rice-like bits. Set aside.
- Place a large skillet over medium heat. Add in 1 tbsp of coconut oil. Then, add in the garlic. Let garlic cook for 30 seconds and then add in the butternut squash rice.
- Stir and cook for about 2 minutes and then add in the chicken broth. Stir and let reduce.
- Once the broth reduces, taste. If the rice is still crunchy, add in another 1/4 cup and let reduce. Taste and repeat with more chicken broth, if needed.
- When done, add in the soy sauce.
- While you start to cook the rice, place a medium skillet over medium heat, add in 1 tbsp of coconut oil and add in the broccoli.
- Cook, tossing occasionally for 5-7 minutes or until broccoli begins to brown on sides.
- When the rice and chicken are done, add the chicken to the broccoli skillet and turn the heat back on.
- Add in the remaining teriyaki sauce and mix together for 2 minutes to heat up the broccoli.
- Portion the rice out into 4 bowls and top with broccoli and chicken.
- Garnish with scallions and sesame seeds!
A Busy Mom's Delight: Teriyaki Chicken and Broccoli with Butternut Squash "Rice"
Life as a working mom is a whirlwind. Between early morning school runs, demanding deadlines at the office, and the never-ending cycle of laundry and meal prep, finding time for anything beyond survival feels like a luxury. But amidst the chaos, I've discovered the secret to nourishing my family and myself without sacrificing precious time: simple, healthy, and incredibly delicious recipes that can be whipped up even on the busiest of days. This Teriyaki Chicken and Broccoli with Butternut Squash "Rice" is a prime example. It’s packed with flavor, provides a good balance of protein and vegetables, and the entire process takes less than an hour—a true win-win in my book!
The beauty of this dish lies in its versatility. The butternut squash “rice” is a fantastic low-carb alternative to traditional rice, adding a subtle sweetness and creamy texture that perfectly complements the savory teriyaki chicken and crisp-tender broccoli. I love how easily adaptable this recipe is. Feeling adventurous? Toss in some edamame or sliced bell peppers for extra color and nutrition. Need a quicker option? Use pre-cut broccoli florets to save on chopping time. The possibilities are endless, which makes this recipe a staple in my meal rotation, no matter how hectic my schedule gets.
One of my favorite aspects of this dish is its ability to satisfy both my palate and my health-conscious goals. The teriyaki sauce provides a delicious, umami-rich flavor without relying on excessive sodium or artificial ingredients. The chicken is a lean protein source, crucial for maintaining energy levels throughout my long days. And the broccoli, well, it's a powerhouse of vitamins and antioxidants. I always feel energized and satisfied after enjoying a serving, and knowing I've provided my family with a wholesome, delicious meal is the best feeling.
This isn't just a quick weeknight dinner; it's also perfect for meal prepping. I often double the recipe on the weekend and store individual portions in the refrigerator for grab-and-go lunches during the week. The flavors actually deepen overnight, making it even more delicious the next day! This recipe is a testament to the fact that healthy eating doesn't have to be complicated or time-consuming. With a little planning and a few smart shortcuts, you can nourish your body and your family, even amidst the whirlwind of a busy life. So, give this Teriyaki Chicken and Broccoli with Butternut Squash “Rice” a try – you won't regret it!
Beyond the Recipe: A Working Mom's Guide to Effortless Eating
Cooking healthy meals as a working mom can sometimes feel like an impossible feat. But it's not about perfection; it's about progress. Here are a few tips I've learned along the way to make healthy eating more manageable:
- Meal Prep is Your Best Friend: Dedicate a few hours on the weekend to prepping ingredients or even entire meals. This saves significant time during the week.
- Embrace One-Pan Wonders: Recipes that minimize dishes are lifesavers. This teriyaki chicken dish is a great example; minimal cleanup is a major bonus!
- Stock Your Freezer: Keep a stash of frozen vegetables and fruits on hand for quick additions to meals.
- Don't Be Afraid to Simplify: Use pre-cut vegetables or store-bought sauces when needed. It's okay to take shortcuts to save time.
- Involve the Family: Get your kids involved in the cooking process, even if it's just washing vegetables or setting the table. It's a great way to teach them about healthy eating and make it a family affair.
Remember, nourishing yourself and your family doesn't have to be a chore. Embrace simple, delicious recipes like this Teriyaki Chicken and Broccoli with Butternut Squash "Rice," and watch your stress levels decrease while your energy levels soar. Happy cooking!
