Low Fat Teriyaki Chicken Skewers with Rice
Diet Friendly Glazed Chicken Breast with Fresh Vegetables
Jun 19, 2009
These delicious skewers can also be made with almost any seasonal vegetable and any fish can be used instead of the chicken breast. Try them with cherry tomatoes, water chestnuts, broccoli / cauliflower or hot peppers. Teriyaki Chicken and Vegetable Skewers are perfect when served with rice or a fresh salad.
Grilled Teriyaki Chicken Skewers
Ingredients
- 1 lb boneless, skinless chicken breast cut into 1" chunks
- 1/2 cup Bottled Teriyaki sauce
- 1 medium Zucchini ( green or yellow) quartered lengthwise and cut into 1/4 to 1/2 inch pieces
- 1 medium Red Bell Pepper cut into 1" squares
- 1 Green Bell Pepper cut into 1" squares
- 12 medium Button Mushrooms
- 1 medium Spanish Onion cut into chunks
Method
- In a small bowl mix chicken chunks and 1/4 cup of the Teriyaki sauce . Cover and refrigerate 30 minutes.
- Preheat grill until medium hot.
- While grill is heating, alternately thread all ingredients onto wooden skewers and brush with Teriyaki sauce.
- Grill skewers 4-5 inches from a medium flame and turn them frequently.
- Baste with Teriyaki sauce each time they are turned until the vegetables are tender and crisp and the chicken is cooked completely through. Aprox. 14-16 minutes.
* Be sure to soak wooden skewers in water for at least 30 minutes before grilling so that they do not burn.
How to Cook Perfect Rice
Cooking perfect rice is really not that hard once you get the hang of it. I prefer to use Basmati rice because of the texture and taste. Basmati rice is a fragrant rice grown in Pakistan and India and is longer and slimmer than most long grain rices. When cooked properly, Basmati rice should be light and fluffy and not sticky at all. Not only does this rice have a nice nutty taste, but smells like freshly popped popcorn when it is cooking.
Method
- Rinse desired amount of rice in a strainer under cold water until the water runs completely clear. (This will eliminate stickiness during cooking)
- Let sit for 10 minutes to continue draining.
- Place rice in a large pot with a heavy bottom and a tight fitting lid.
- To the rinsed rice, add 2 cups of water for every cup of rice.
- Add salt and a little olive oil, butter or margarine to the water.
- With the pot lid on, bring the rice to a rolling boil.
- Remove lid and stir riceto make sure it is not going to stick.
- Turn the heat down to medium low heat and allow rice to cook completely without stiring for the amount of time suggested on the package directions.
- Lift lid to check rice. If it looks like it is done, taste a few grains to be sure. If water has all be absorbed by the rice but is still tough, add a little more, but Do Not Stir.
- When rice has finished cooking completely, remove from heat , remove lid and gently fluff with a fork.
- Serve immediately.
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