Thursday, July 5, 2012

Lean and Green: Teriyaki Chicken with Tofu Noodles and Sauteed Veggies

Do you love teriyaki like I do?  Wait, do you know how much I love teriyaki?  I adore it!  It is one of the flavors of my childhood and it couldn't be easier to make at home!

Here is a fantastic low carb teriyaki sauce that's perfect for just about anything - tofu, chicken, fish, etc!  

This is so easy - you're going to love it!
Sauce ingredients: Low Sodium Soy Sauce (or Braggs Liquid Aminos), water, garlic, ginger (fresh is great, too!), Truvia (Xylitol, Splenda, Stevia...your choice!)

In a small bowl, combine soy sauce & water: 

Add in Truvia, garlic and ginger.  Mix well with a wire whisk and set aside.

 The fabulous "Green" (yes, the tofu noodles count as green and I'll explain that below)
You could use any combination of vegetables - we just happen to love the flavor or these with teriyaki.

Slice up some chicken breasts and set aside. 

Pour tofu noodles into a strainer and rinse thoroughly under cold water. If you're not going to cook them, stick them in a bowl and microwave them for 1 min, the use as needed.   But for this recipe, put the noodles into a medium-sized bowl and pour teriyaki sauce over them.  Let them marinate while you cook the chicken and veggies.

Slice and dice those veggies! 

Saute chicken strips until chicken is mostly white, but not all the way done. 

Add peppers and saute for 3-5 minutes.

Add zucchini and onion. 

Cook until all vegetables are soft and pliable (not overdone, but not aldente) 

Pour your tofu noodles and teriyaki sauce into the chicken/vegetable pan and stir until well combined. 

Looking good! 

Add in spinach and cook until slightly wilted. 


Plate and enjoy! 

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Let me know how you like this recipe - if you have the ingredients on hand, it's a very quick and easy dinner - and super nutritious!  

You could substitute rotisserie chicken for the chicken breasts for an even faster meal option.


SIDENOTE for lean and greeners: The tofu noodles are higher in carbs and lower in protein (similar to a vegetable), whereas pressed tofu is high in protein and low in carbs, making it a good "lean" substitute.  That's why they would count towards the "green" rather than the "lean".

Teriyaki Chicken with Tofu Noodles and Sauteed Veggies
12 oz Chicken Breast, sliced
8 oz Tofu Noodles (1 pkg)
2 small Zucchini, sliced
1/4 cup Red Onion, diced
4 colored Baby Bell Peppers, sliced
1 cup Spinach leaves

1/4 cup Water
1/4 cup Low Sodium Soy Sauce
2 cloves Garlic, pressed
4 packets Truvia
1/2 tsp Ginger, ground (or grated)

Combine all sauce ingredients in a small bowl and set aside.  Open and drain tofu noodles in a strainer.  Rinse throoughly with cold water and put into medium bowl.  Add sauce over noodles and let sit.

Slice and de-fat chicken breasts and set aside.  Slice and dice all veggies (except spinach).  In a saute pan over medium-high heat, spray with PAM and saute chicken just until pink is almost gone.  Add bell peppers and cook a few minutes longer (until aldente).  Add zucchini and red onion and saute until veggies are cooked (soft, but not overdone).  Pour tofu noodles with sauce into pan and warm through.  Add spinach and cook until wilted.  Serve and enjoy!

Nutritional Information HERE.


Anonymous said...

I really like your reciepes I just don't know how much it is for my lean and greens I am new to this, I would like to have this just don't know if the ingredients make 2 servings with your lean and green or what can you tell me.

HeadbandsbyAshley said...

So is this a full lean & green meal?

Chris & Stephanie said...

This is for TWO whole Lean & Greens (see nutritional information under the recipe, it's broken down to show the info for just 1 meal).