Teriyaki Chicken Bowl (Pre-Op)

  • Time: 25 minutes (if using cooked rice)
  • Servings: 3
  • Stage: Pre-Op

INGREDIENTS:

  • Brown rice, cooked - 1 1/2 cup (270 grams)
  • Sesame oil - 1/2 tbsp (7 grams)
  • Chicken breast, skinless, uncooked - 12.5 ounces (360 grams)
  • Broccoli - 3 cups (300 grams)

INGREDIENTS FOR SAUCE:

  • Soy sauce, low sodium - 4 tbsp (60 grams)
  • Water - 2 tbsp (30 grams)
  • Agave syrup - 1 1/2 tbsp (32 grams)
  • Garlic clove, minced - 1 medium (4 grams or 1 tsp minced)
  • All purpose whole wheat flour or cornstarch - 1 tsp (3 grams)
  • Black pepper, freshly ground - 1/4 tsp

INSTRUCTIONS:

  1. Cook the rice if using uncooked (1/2 cup if using uncooked).
  2. Add all the sauce ingredients to a small bowl and whisk until the flour is dissolved. Set aside.
  3. Cut the chicken breast into thin strips or small cubes.
  4. Place a pan over medium heat. Once hot, add the sesame oil and chicken. Cook for 8 to 10 minutes or until fully cooked.
  5. Add all the sauce ingredients. Coat the chicken with the sauce and let stand for 1-2 minutes (you will see some bubbles form). Turn off the heat and let stand for another minute.
  6. Lightly steam the broccoli and serve it with the chicken and brown rice. Evenly distribute any leftover sauce. Enjoy!

*Note: Divide equally by the listed number of servings. Stays fresh in the refrigerator for up to 4 days. You can also eat the broccoli raw if desired.

NUTRITION FACTS per serving:

  • Calories 350
  • Protein 32 grams
  • Carbs 40 grams
  • Fat 7 grams
  • Fiber 4 grams
  • Sugar 9 grams
  • Iron 13% DV
  • Calcium 7% DV
  • Sodium 37% DV

DV = Daily Value, Based on diet for healthy adults

Nutritionist notes: Please note that this recipe if for future gastric sleeve patients that need to lose weight before their surgery. Do not follow this recipe if you already had your surgery.

Tags: dairy-free, high-protein, gastric sleeve, vsg, bariatric, diet, recipe, pre-op

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*The picture is meant for illustrative purposes and may sometimes not be representative of the serving size. For a precise serving size please follow the list of ingredients carefully, using grams as the most exact measurement.