Chicken Teriyaki Stir Fry

August 8, 2017

Hello, people of Earth!

 

Today, the Gowdy Clan is cooking a meal for Homeward Bound of Marin, a provider of homeless shelters and services throughout Marin County in Northern California. Growing up in the area, I often volunteered with them through school projects and field trips - I've cooked with them and helped them set up important events. It's always a pleasure to help them out with their wonderful work, and today is no different! 

 

We decided to make a teriyaki chicken stir fry with a medley of vegetables, served over white rice. Teriyaki chicken is always a crowd pleaser, and for good reason. It's sweet and savory, and pairs well with so many flavors. Today we are bringing the recipe that we used, although we made over 6 times as much. 

 

To make this teriyaki stir fry, we start by cooking up the chicken. I like to coat the cubes in some cornstarch - in the recipe I specify 1/2 a cup, although this is a generous instruction. You shouldn't need that whole amount, but you want the chicken to be well coated. This is a common Asian cooking technique that makes the meat more tender, and provides a nicely browned and crispy exterior on the chicken once it's cooked.

 

I place the chicken cubes in a pan with hot olive oil and sear them on both sides for a couple of minutes. Because this recipe uses chicken breast, I try to be extra careful to remove the cubes from the pan as soon as possible to ensure that it doesn't over cook. Chicken breast can really dry out if it gets overcooked, so I always put in the extra time and effort to ensure that the meat doesn't dry out on the pan. 

 

 

Removing the chicken from the pan and adding in the vegetables brings in an extra level of flavoring from the chicken. The first thing you add once removing the meat is the ginger, garlic, and green onions, which triggers their flavor and creates a wonderful aroma. 

 

I sauté the vegetables in this recipe, however another quick cooking trick for vegetables is to add a small amount of water to the pot and cover. This essentially steams the vegetables and makes them soft and tender more quickly and with less chance of burning. You can then take the lid off to evaporate the remainder of the water.

 

 

To create the best quality teriyaki sauce, I suggest cooking the ingredients in a saucepan. This allows the cornstarch to thicken the sauce and create flavor without overcooking the meat and vegetables. Once the sauce has reached the correct consistency, turn off the fire and pour the sauce over the stir fry. Coat well and top with dark green green onion pieces and sesame seeds.

 

 

As you can see, we made a LOT of food. This whole process took us about two hours and served 25 people in total. The next challenge was finding room in our fridge to store the food overnight, and then carrying three gigantic tins of food and rice!

 

We're looking to make this a monthly tradition for the Gowdy Clan. Cooking for 25 people is definitely a learning experience, one that we hope we can replicate. Who knows, maybe we'll get into catering?! Well, we can dream can't we...

 

We hope you enjoy the recipe. Happy cooking!

 

 

 

 

 

 

Chicken Teriyaki Stir Fry

 

 

 

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      Prep Time                             Cook Time                          Total Time

        15 min                                  10-15 min                           25-30 min

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Creator(s): Caitlin Gowdy, Mama Gowdy, Papa Gowdy

 

Recipe Type: Main Dish, Stir Fry, One Pot

Serves: 3

 

 

Ingredients

 

STIR FRY

  • 1 lb chicken breast, cubed

  • 1 cup broccoli, chopped into small florets

  • 1/2 cup carrots, sliced

  • 1/2 cup bell pepper, chopped

  • 1/2 cup cornstarch, optional

  • 1/2 tbsp olive oil

  • 1/4 tbsp fresh ginger, grated

  • 1 tbsp garlic, minced

  • 1 green onion, light green part chopped

  • 1 green onion, dark green part chopped

  • 1 tsp sesame seeds

  • Salt and pepper, to taste

     

TERIYAKI SAUCE

  • 1/3 cup soy sauce

  • 2 tbsp honey

  • 1 tbsp brown sugar

  • 1/2 tbsp cornstarch slurry, optional

  • 1 tsp sesame seeds

     

     

 

Directions

 

  1. Optional: Sprinkle the 1/2 cup cornstarch over the chicken and toss to evenly coat with cornstarch. 

  2. Pour the olive oil into a heated pan. Add the chicken cubes to sear on one side, about 2-3 minutes. Flip the cubes and sear for another 2-3 minutes. Just as the chicken cooks through, remove it from the pan and set aside. 

  3. Add the garlic, ginger, and light green part of the green onion to the same pan. Cook for 1-2 minutes, and then add the carrots, bell peppers, and broccoli. Sauté until the vegetables are tender and bright, about 8 minutes. 

  4. Meanwhile, pour the soy sauce, honey, brown sugar, and sesame seeds into a saucepan. Bring to a boil and then simmer. Optional: mix the cornstarch with a small amount of water to create a cornstarch slurry. Add this to the sauce and boil until the sauce thickens. Be careful not to burn the sauce.

  5. Pour the chicken cubes back into the pan with the vegetables, and add the sauce. Mix everything together on low heat. 

  6. Serve warm over rice. 

     

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Notes

 

* Coating the chicken in cornstarch is a gluten free way to get a great sear with bright color and a crisp texture, as well as softer meat. However, it can be replaced by other flour and starch substitutes, if you are looking to avoid corn products.

* A cornstarch slurry is cornstarch mixed with water. Adding cornstarch straight to the sauce will make it clump up and create an off-putting texture. The cornstarch slurry, when add to the sauce and boiled, will create the glaze-like texture often associated with teriyaki sauce.

* The lighter green and white parts of the green onion have a much stronger onion flavor, and are good for cooking similarly to onions in most recipes. The dark green parts are great for garnish, and are often added at the end of the cooking process.

* Nutrition info is based on 1/3 of the recipe, with all of the sauce and no rice.

 

 

 

Nutrition

 

  • Serving size: 1/3 of recipe 

  • Calories: 238.5 

  • Fat: 2.9 g 

  • Saturated fat: 0.5 g 

  • Carbohydrates: 47.3 g 

  • Sugar: 17.2 g 

  • Sodium: 1491.4 mg      

  • Fiber: 3.6 g 

  • Protein: 9.2 g

 

 

 

 

 

 

 

 

 

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We are the Gowdy's, cooking out of Northern California. Our recipes are focused on clean eating by creating as much as possible from scratch. We hope you enjoy our food. 

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