I have been working on our next meal plan that I will be sharing this Saturday. It’s going to be a gluten-free AND Weight Watchers friendly meal plan! We have had many requests for meal plans that are both WW and GF so I wanted to stretch myself a little bit and see if I could come up with a meal plan that is completely gluten-free. This recipe was designed with our GF friends in mind and will sneak its way into our next meal plan.
How do I know if a recipe is gluten free or not?
The truth is I don’t always know. When I am not sure if something is gluten-free or not I ask my good friend, Sarah Anderson, who used to do this blog with me. I have sent several recipes to her thinking they were gluten-free and she had to tell me, “Nope, but here’s how you could make it gluten-free.” She has been on a gluten-free diet for years now, so she knows all the tricks.
When I asked Sarah if Teriyaki sauce was gluten-free (I assumed it was) she said that most aren’t and the kinds that are GF often times are very difficult to find in stores. You can order gluten-free Teriyaki sauce on Amazon, however. What’s interesting to me is that almost all stores carry gluten-free soy sauce, but almost no stores carry gluten-free Teriyaki sauce. Go figure.
Sarah mentioned that there were ways to make GF Teriyaki sauce and sent me an example. I decided it would be fun to come up a way to make a Teriyaki chicken and broccoli recipe that was gluten-free and wouldn’t require anyone to order their sauce online, so I started googling different recipes. After taking a little bit from here, and a little bit from there, I came up with this recipe. The Teriyaki sauce is replaced with GF soy sauce, honey, lemon juice, Italian dressing, green onions and garlic. My family loved it this way. I hope yours does to.
Before we get to the recipe, let’s talk about broccoli for a second. Three cups of broccoli!? That’s a lot. Broccoli florets make up about half of this recipe. It’s a lot, but that is a good thing.
7 Reasons to eat your broccoli.
Here are a 7 reasons (of many) why your body really wants you to eat your broccoli:
- Reduces inflammation.
- Promotes bone health.
- Promotes heart health.
- Boosts immune system.
- Lowers blood pressure.
- Rich in vitamin C.
To read more about the health benefits of broccoli you can check out this Stepin2 article here. I think we can all agree that broccoli is a powerhouse and we should find more ways to enjoy it from time to time.
Are you ready for a recipe that will remind you why you love broccoli?
Here is all you need:
1 (8.8 oz.) package of Uncle Ben’s Ready Rice whole grain brown rice
1 pound skinless, boneless chicken breasts, cut into 1-inch pieces
1/4 cup fat free Italian dressing
2 tablespoons GF soy sauce
1 tablespoon honey
1 tablespoon lemon juice
2 minced garlic cloves
2 green onions, sliced
3 cups broccoli florets
Salt and pepper, to taste
Here is what you do:
Cook rice according to the directions on the package.
Mix chicken and broccoli in with the Italian dressing, soy sauce, honey, lemon juice, garlic, and green onions in a large skillet. Cook, covered, over medium heat, 15-20 minutes or until the broccoli is tender.
Serve 1/3 cup rice with 3/4 cup chicken/broccoli mixture. Sprinkle with salt and pepper, if desired.
Makes 4 servings.
One serving is 1/3 cup rice and 3/4 cup broccoli and chicken mixture.
One serving is 4 WW FreeStyle SP.
- Serves: 4 servings
- Serving size: ⅓ c. rice & ¾ c. chicken/broccoli mixture
- Calories: 270
- Fat: 7 g
- Saturated fat: 0 g
- Trans fat: 0 g
- Carbohydrates: 28 g
- Sugar: 7 g
- Sodium: 815 mg
- Fiber: 3 g
- Protein: 28 g
- Cholesterol: 92 mg
- 1 (8.8 oz.) package of Uncle Ben's Ready Rice whole grain brown rice
- 1 pound skinless, boneless chicken breasts, cut into 1-inch pieces
- ¼ cup fat free Italian dressing
- 2 tablespoons GF soy sauce
- 1 tablespoon honey
- 1 tablespoon lemon juice
- 2 minced garlic cloves
- 2 green onions, sliced
- 3 cups broccoli florets
- Cook rice according to the directions on the package.
- Mix chicken and broccoli in with the Italian dressing, soy sauce, honey, lemon juice, garlic, and green onions in a large skillet. Cook, covered, over medium heat, 15-20 minutes or until the broccoli is tender.
- Serve ⅓ cup rice with ¾ cup chicken and broccoli mixture.
- Sprinkle with salt and pepper, if desired.
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*SmartPoints® calculated by Meal Planning Mommies; Not endorsed by Weight Watchers International, Inc. All recipe ingredients except optional items included in determining nutritional estimates. SmartPoints® values calculated without Weight Watchers Zero Points fruits and vegetables using the WW Recipe Builder.