Ingredients:
¾ cup low-sodium soy sauce
½ cup water
1/3 cup packed brown sugar
1 tablespoon honey
¾ teaspoon ground ginger
1 teaspoon olive oil
½ teaspoon minced garlic
2 tablespoons cornstarch
1 ½ lbs boneless, skinless chicken breasts
32 oz frozen mixed vegetables (opt for un-sauced stir fry or Asian varieties)
1 cup drained canned pineapple tidbits or chunks (packed in juice or with no added sugar)
3 cups cooked brown rice
Directions:
Preparation: Preheat the oven to 350°F.
Sauce Preparation: In a small saucepan, combine soy sauce, water, brown sugar, honey, ginger, olive oil, and garlic. Cover and bring to a boil over medium heat. Once boiling, uncover and let it simmer for a minute.
Slurry: As the sauce heats, mix cornstarch with 2 tablespoons of water in a separate dish to form a smooth slurry. Add this to the boiling sauce, stirring continuously. Let it cook for another minute until thickened, then set aside.
Chicken Prep: Place the chicken breasts flat in a 9×13 casserole dish. Pour about a cup of the sauce over the chicken. Bake for 30-35 minutes until fully cooked. Once done, shred the chicken directly in the dish using two forks.
Vegetables: While the chicken bakes, prepare your frozen vegetables according to package instructions.
Combining: To the shredded chicken, add the cooked vegetables, pineapple, and rice. Mix in most of the sauce, reserving some for a final drizzle. Ensure all ingredients are well combined.
Final Bake: Return the casserole to the oven and bake for an additional 15 minutes.
Serve: Once baked, remove from the oven, drizzle with the reserved sauce, and serve.
Nutritional Information (per serving):
Calories: 321
Carbs: 43g
Sugar: 18g
Fat: 3g
Saturated Fat: 1g
Protein: 26g
Fiber: 4g
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