On Wednesdays I like to cook up something quick and easy but really tasty! It is that part of the week when you just want to either put your feet up and relax or get out and do something fun. So the mid-week meal series I will bring you, will have you enjoying your evenings without spending too much time cooking or cleaning!
This dish is nice and easy, you can use bottled teriyaki sauce as long as it is gluten-free or you can make up a batch which only takes a few mins and it tastes amazing. You can also jar the rest for next time, it’s tasty, cheap and preservative free.
The egg fried rice is quick and easy, I was having some brown rice with a curry on Monday so I just made extra and kept it in the fridge for this dish. You can also add extra veggies, chicken or prawns to the egg rice recipe if you wanted to have that as a main dish sometime.
Bok Choy is a favourite of mine, it is beneficial for preventing endometrial cancer along with prostate, lung and colon as well as being very high in vitamins and minerals. It steams very quickly, I just drizzled it in a little sesame oil and it was lovely.
I like my veggies with a bit of crunch because then they keeps most of their health benefits and I don’t like them mushy. I used Broccoli, green peppers and courgettes, I think sugar snap peas would be nice as well.
The trick for egg fried rice is to make a space in your pan and pour your egg in a little at a time and scramble it then mix it into your rice and continue. If you pour it over your rice it just coats it and makes it quite sticky.
This is really tasty and knocks the socks off any kind of teriyaki take out that I’ve had and its very versatile, you can switch up the protein and veggies to keep it interesting, it’s a great mid-week staple.
I adapted this from here
- 1/4 cup of gluten-free soy sauce
- 1 cup of water
- 1/2 teaspoon of ground ginger
- 1/4 teaspoon of garlic powder
- 2 crushed garlic cloves
- 5 tablespoons of brown sugar
- 1 – 2 tablespoons of honey
- 2 tablespoons of cornstarch
- 1/4 cup of cold water
- 3 chicken breasts sliced
- 1 broccoli head
- 1 green pepper
- 1 onion chopped
- 1/2 courgette
- 1.5 cups of teriyaki sauce
- 1 tablespoon of sesame oil
Egg Fried Rice:
- 2 cups of cold cooked brown rice
- 1 bunch of green onion (spring onions) sliced
- 2 tablespoons of sesame oil
- 1 teaspoon of garlic powder
- 1 teaspoon of chilli powder
- 1 teaspoon of gluten-free soy sauce
- salt and pepper to taste
- 2 large eggs whisked
- Bok Choy
- Sesame oil
In a pan heat all of your ingredients except the 1/4 cup of cold water and cornstarch. When it turns in to a smooth liquid mix together the cold water and cornstarch in a jug then add to your mixture. Bring to the boil then simmer for 5 mins.
Teriyaki Chicken and Egg Fried Rice
Add 1 tablespoon of sesame oil to a pan then over a medium heat seal your sliced chicken, add in your onions drizzle over some of the teriyaki sauce to coat everything then lightly brown the chicken. Add in the other vegetables and enough sauce to generously cover everything and allow to simmer for around 7 mins.
While that is simmering away add two tablespoons of sesame oil to a frying pan, when hot add the cold rice and cook for a couple of minutes, then add the soy sauce, onions and spices and give it a good stir. Make a space in the pan and add a couple of tablespoons of egg and scramble, when firm add to the rice and continue untill it is all cooked. Give the rice a stir and remove from the heat.
In a small pan over a medium heat add the washed bok choy and a drizzle of sesame oil. cover and allow to steam for 4 minutes. Give your Teriyaki chicken a stir add in the remaining sauce if you like and allow to simmer for a couple more minutes then serve. Hope you enjoy!