Cooktop Cove: Watch how to make a healthy chicken teriyaki bowl with broccoli and sweet potato
Teriyaki sauce as it is known in the United States developed in Hawaii in the 1920s and 1930s, when sweet mirin (rice wine) began to be substituted with the more easily accessible cane sugar. By the 1960s, several urban areas on the west coast of the mainland were developing localized versions of the sauce.
Today, particularly in Seattle, Americanized teriyaki dishes are more fast food fare than anything else. A 2007 article in Seattle Weekly
referred to local teriyaki as "glorified street fare that no one thinks about, but everyone eats."
In the video below, YouTube user SoberJulie provides full guided instructions for constructing a teriyaki dish that is simple to make and very satisfying.
Healthy chicken teriyaki bowl with broccoli and sweet potato
Preparation Time: 40 minutes
Total Time: 45 minutes
2 tablespoons olive oil
4 cups sweet potato, chopped into mouthful-sized chunks
Salt to taste
Pepper to taste
4 cups broccoli florets
2 cloves garlic, minced
1 pound (450 grams) boneless, skinless chicken breast, cut into pieces
1 cup mushrooms, sliced
4 green onions, chopped (reserve a few for garnish)
1/2 cup chicken broth, preferably low sodium
2 tablespoons teriyaki sauce, preferably low sodium
Sesame seeds for garnish
1) Preheat oven to 400 degrees Fahrenheit (205 degrees Celsius).
2) Coat chopped sweet potato with olive oil then season to taste with salt and pepper. Roast chopped chunks in oven for 20-30 minutes, turning over every 10 minutes.
3) While sweet potatoes are roasting, steam broccoli florets to your desired softness then set them aside to drain.
4) Sauté garlic with remaining olive oil in large pan over medium-high heat for about one minute.
5) Add chicken to the garlic and cook until browned, stirring occasionally.
6) Add mushrooms and cook until softened.
7) Add green onion and cook until softened.
8) Add chicken broth and teriyaki sauce; stir until well blended and let simmer for about 5 minutes.
9) Divide sweet potatoes, broccoli and chicken mixture into four even portions and serve in bowls, garnished with sesame seeds and a sprinkle of chopped green onion.
For a boost of Asian flavor or just for variety, add a dash of ginger, mirin, and soy sauce or a handful of snow peas. Try the recipe with different proteins -- firm tofu, beef or pork can be substituted for the chicken. If sweet potatoes are not available, simply eliminate them and serve the protein and vegetables over your favorite rice. Enjoy!
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