Tuesday, May 22, 2012

Chicken teriyaki udon noodles

Do you have a favorite recipe that you feel like you could eat almost every day? I have definitely found mine. Browsing recipes online, I came across Caramelized Baked Chicken Wings on Cathy's Kitchen Journey. The flavor of this wing sauce is superb. I do generally love stir fry and teriyaki sauce, but this steps it up a notch, and I love that it's comprised of fairly standard pantry ingredients.

I've made some adaptations to the original recipe, which are as follows (makes enough sauce for 2-3 servings):
  • 1/3 cup of low sodium soy sauce
  • 1 tablespoon of honey
  • 1 tablespoon of ketchup
  • 1 teaspoon of extra virgin olive oil
  • 1 teaspoon of minced garlic (I use pre-minced, from a jar)
  • 1/2 teaspoon of ginger paste
  • 1/2 teaspoon of cornstarch (to thicken)
Combine all of the above ingredients in a saucepan (my measurements are more of the "eyeball" type rather than exact) and heat, stirring with a fork or whisk, until the sauce becomes bubbly and begins caramelizing. Heat and stir for about 1-2 minutes more. The prep and cooking time for the sauce is fairly quick, so be sure to time it appropriately with the prep and cooking for the rest of the meal.

Chicken: I cut up about 4 oz. of boneless, skinless chicken breast and cooked over medium heat in a frying pan sprayed with extra virgin olive oil. 

Broccoli: I rinsed, cut, steamed and drained the broccoli from one medium-sized broccoli crown.

Udon Noodles: I was originally planning this meal with rice noodles, but my classy neighborhood grocery store doesn't carry rice noodles...I should have known. The last time I bought them, I did so at my co-op, so udon noodles it was. Boil them for about 5 minutes until they are tender, then drain.

Once the chicken was finished cooking, I stirred it in a little bit of the sauce to cover all of the pieces of chicken. First I plated the udon noodles, then the chicken and the broccoli, and finally I poured the remaining sauce over the entire scrumptious pile of food. So delicious.

The full prepared recipe I made was 500 calories. I didn't have a full appetite for dinner, so I ate about half and saved the rest for lunch the next day. It reheated surprisingly well, too. 

1 comment:

Christina said...

yum! can't believe how few cals!