Prep time: 15 mins | Cook time: 45 mins | Total time: 1 hr | Servings: 4
This is a filling, super delicious casserole with tender chicken and veggies. A healthy weeknight dinner that even your little ones will enjoy! Throw this casserole together without a fuss and in no time!
Ingredients
1 tsp olive oil
1 ½ pounds boneless, skinless chicken breasts
¾ c. low sodium soy sauce
1 tbsp honey
⅓ c. packed brown sugar
¾ tsp ground ginger
½ tsp minced garlic
2 tbsp cornstarch
2 tbsp water
½ c. water
1 c. drained canned pineapple tidbits or chunks, packed in juice or with no added sugar
3 c. cooked brown rice
32 ounces frozen mixed vegetables (un-sauced stir fry or Asian varieties that only include zero-point veggies for WW)
How to make Teriyaki Chicken and Rice Casserole
Step 1: Prepare the oven. Preheat it to 350 degrees F.
Step 2: Place the soy sauce, ½ cup water, brown sugar, honey, ginger, olive oil, and garlic in a small saucepan. Stir well and put the lid on. Bring everything to a boil over medium heat. Take the lid off once the mixture begins to boil and continue to cook for another minute.
Step 3: In another dish, whisk the cornstarch with 2 tbsp water. Stir in the slurry once the sauce is boiling. Cook for an additional minute until the sauce begins to thicken. Then, take it off the heat.
Step 4: Place the raw chicken breasts in a casserole dish. On top, pour about 1 c. of the sauce. Place in the oven and bake for about 30 to 35 minutes or until the chicken breasts are completely cooked. Then, remove them from the oven and slice/shred the breasts using two forks.
Step 5: Following the package directions, steam or cook the frozen vegetables. Add the veggies to the chicken along with the pineapple and rice.
Step 6: On top, add most of the sauce, and set aside a little. Stir well. Then, bake for about 15 minutes.
Step 7: Once done, take the casserole out of the oven and drizzle with the reserved sauce.
Step 8: Serve right away. Enjoy!
Nutrition Facts:
Calories: 321Kcl, carbs: 43g, sugar: 18g, fat: 3g, saturated fat: 1g, Protein: 26g, fiber: 4g