Eating Healthy on a Budget: Teriyaki Chicken and Broccoli

A big pot of the good stuff! This is not two servings, by the way ;) Photo Courtesy of: Jess Costantini from Beautiful Orange Productions

I’ve been wanting to put this recipe up here for a while now, but every time I made it we ate it too fast for me to take a picture!  Whenever my girlfriend and I are tired from a long day, but don’t feel like going out to eat, this is what we make.  It’s tasty, filling, easy to make and it won’t take a huge chunk out of your pocket!

Teriyaki Chicken and Broccoli
Servings: 2
PointsPlus Per Serving: 10

Ingredients

  • 1 raw chicken breast, 6 PP
  • 1 head fresh broccoli, (4 PP when cooked)
  • 4 tbsp of your favorite teriyaki sauce (we like Island Soyaki from Trader Joes), 5 PP
  • 1 cup cooked brown rice, 5 PP

Directions
1. If you aren’t using already-made rice, get the rice cooking at this point.

2. Cut up chicken into bite-sized pieces and heat up a non-stick stir-fry pan or non-stick pot to medium-high heat.  Spray pan with a little Pam.  Once hot, pour in the chicken and one tbsp teriyaki sauce.  Once thoroughly cooked, put in a bowl and set aside.

3. Cut up broccoli (florets and stems) and rinse (if you haven’t already).  Re-spray pan with Pam and pour broccoli in.  Add remaining teriyaki sauce.  Cook for about 10 minutes or so until desired tenderness is reached.

4.  Put chicken back in with broccoli and cook just a minute to re-heat.

5.  Split rice into two bowls and split broccoli/chicken mixture on top.  Enjoy!

If you want to add another tbsp of teriyaki, go ahead, but count the extra point.  Since we use all organic food for this dish, the breakdown of this meal cost-wise is:

– Chicken breast, $2.00
– Broccoli, $1.00 (usually we get three heads in a pack for around $1.99 or so)
– Brown rice (educated guess here!), 50 cents
– Teriyaki sauce, around 30 cents

TOTAL COST PER SERVING: $1.90! How awesome is that? And that’s for organic, too! Don’t be afraid of the higher points value too, all of the foods involved (other than the sauce) are filling foods in Weight Watcher land and you’ll definitely feel full and satisfied after this meal. This is a great meal for leftovers too since it re-heats really nicely… if you can keep it around that long!

2 responses

  1. I definitely cook like this on a budget.
    Some sort of protein (chicken, lean ground beef, beans. Salmon or shrimp if they’re on sale)
    Some sort of vegetable (broccoli, cabbage, kale, brussels sprouts, asparagus, carrots, green beans)
    Some sort of starch (rice, polenta, whole wheat pasta, couscous, quinoa, lentils).

    Usually there’s some sort of pan sauce involved unless the startch is polenta or couscous. I just don’t have a lot of time to cook, so I’ll make a huge batch of it on Sundays and eat it as long as it lasts through the week. :)

    • Hehe. “startch.”

      Also, you can tell by my frequent use of “some sort of” that I don’t really mind what combination I have. Being creative with the spices/seasoning is the most fun, so everything usually tastes really good (although I admit, polenta + asparagus + beans was not my most inspired dish. It tasted good, but I couldn’t help but feel like I was eating gruel. Lame.)

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