Challenge: Day 12 Dinner


As promised, here is the recipe from last night’s dinner.

Spicy Teriyaki Chicken with Vegetables

2 skinless, boneless chicken breasts
1/2 cup teriyaki sauce
1 tablespoon (or more) garlic chile paste
1 cup fresh pineapple, diced
4 cups mixed fresh vegetables

Rinse and pat dry the chicken breasts. Slice each breast in half, so that you have 4 thin pieces. In a glass dish large enough to hold the chicken, combine the teriyaki sauce and garlic chile paste. Add the chicken and toss to evenly coat. Cover and marinate at least a few hours, but overnight is better.

To cook the chicken, you could cook it in the oven, grill it, or simply cook it in a skillet. I used a non-stick skillet.

On medium-high heat, sear the chicken on both sides. Reduce heat to medium and cook for about 10 minutes, turning the chicken if necessary. Reduce heat to low, pour the marinade over the chicken, then add the diced pineapple. Stir gently to combine. Reduce heat to medium-low, cover and cook about 15-20 minutes, until the chicken is thoroughly cooked (internal temperature 165-degrees Fahrenheit).

While the chicken is cooking, prepare your vegetables. I used asparagus, broccolette, carrots, crimini mushrooms, and green beans. Clean, trim, and cut into bite-sized pieces. Drain well, but make sure they’re a little moist still. Heat a large non-stick wok. Add your vegetables one at a time, starting with whichever vegetable will take the longest to cook (I started with the carrots).

To “stir-steam” you can use just a tiny bit of oil if needed, but don’t use much more than a quick spritz of a cooking spray, otherwise you’re stir-frying.

"Stir-Steamed" Asparagus, Broccolette, Carrots, Crimini Mushrooms, and Green Beans

Stir or “toss” the vegetables frequently to avoid burning them, then cover for a few minutes to allow to steam. I like my vegetables very crisp, with just a hint of tender, so I covered very briefly.

While the vegetables are steaming, remove the chicken from the heat and set aside, covered to keep warm. Increase the heat on the remaining pineapple and sauce; allow it to reduce to thicken.

Chop the chicken into bite-sized pieces. Portion your vegetables into a serving bowl, top with your portion of chicken, spoon about 1/4 cup of pineapple over top. Serve piping hot! This would be great with a garnish of cashews, but I had already eaten my nut allotment for the day.

Dinner is served!

This made enough for 1 big dinner (1 cup chicken, 2 cups veggies) and 2 smaller lunches (1 cup chicken, 1 cup veggies).

Yesterday on my challenge, I figured that my dinner could be as much as 1 cup protein, 3 cups vegetables, 2 cups fruit. I could still eat more cheese or healthy fats, if I wanted. I did have a little extra carbs (about 2 cups total), but I did ride about 56 miles, so that made sense.

Totals for the day:

* 2 cups vegetables
* 1/2 cup fruit
* 3 cups protein
* 2 cups carbs
* 2 T healthy cheese (“light”)
* 2 T dressing
* 3 tablespoons nuts

So, I’m still not getting the portions quite right, and I just realized the nuts should be teaspoons, not tablespoons, but … oh, well. There are also things that I have no idea how to categorize, such as the cup of miso broth I had after my ride yesterday. I just have to remind myself … this is my version and I’m just doing this for fun and to get back on track because I feel like I’ve gotten a bit off track food-wise in the past few months.

That said, I’ve got a busy day ahead of me and it’s time to get out on a ride because it is just too gorgeous outside to not ride!

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