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MUSHROOM AND CHICKEN TERIYAKI




Source of Recipe


Dieting with Mushrooms


Recipe Introduction


Article and pictures courtesy of Mushroom Information Center

The bottom line to losing weight on any diet plan is taking in fewer calories than you burn. "It's calorie reduction that counts", says Dr. Barbara Rolls, a nutrition researcher at Pennsylvania State University. But the trick is to choose foods that let you feel full with fewer calories - what I call high volume foods. Mushrooms are a perfect example.

Mushrooms are remarkably low in calories (just twenty per serving) and carbohydrates (three grams per serving), they're virtually fat free and their meaty texture makes them very satisfying. These simple recipes serve up great taste and good health - whether you’re watching your weight or not.

Mushroom and Chicken Teriyaki (pictured), an appetizing stir-fry made with mixed mushrooms, red bell pepper and green onions, pumps up flavor without blowing your diet. Served on leaves of Chinese cabbage or bok choy, this dish fits well within the guidelines of the second phase of either the Atkins or the South Beach diet. Not watching carbs? Serve it over rice instead of Chinese cabbage.




Recipe Link:

List of Ingredients




1/4 cup teriyaki sauce
1 teaspoon cornstarch
1 teaspoon ground ginger
2 teaspoons vegetable oil
12 ounces of fresh white mushrooms sliced (about 4 1/2 cups)
4 ounces of fresh shiitake mushrooms, stems removed and sliced (about 1 1/2 cups)
1 large sweet red bell pepper, thinly sliced (about 1 cup)
4 green onions (scallions), sliced (about 1/3 cup)
2 teaspoons sliced garlic
1 1/2 cups cooked chicken, cut in thin strips (about 6 ounces)
4 Chinese cabbage or bok choy leaves


Recipe



In a small bowl, combine teriyaki sauce, cornstarch, ginger and 1/2 cup water; set aside. In a large skillet, over medium-high heat, heat oil. Add mushrooms; cook and stir until they release their liquid, about 3 minutes. Add bell pepper, green onions and garlic; cook and stir until mushroom liquid evaporates and garlic begins to brown, about 5 minutes. Add chicken. Stir teriyaki mixture and add to the skillet mixture; cook and stir until slightly thickened, about 3 minutes. Arrange cabbage leaves on four plates; spoon mushroom-chicken mixture on top, dividing evenly.