Sweet and Saucy Teriyaki Stir Fry

Jun 19 2012 by
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You need to make this dish!  Aside from the powerhouse of nutrients it packs, there is the sweet and saucy teriyaki sauce that is so good you could eat it with a spoon!  While my husband tolerates hummus, he’s never been a fan of chickpeas in any other form.  Yet after tasting this dish he’s changed his tune.  The key is to marinate the chickpeas for a few hours (overnight is best).  They almost get a little caramelized while cooking and make for a super filling meal.  This is definitely the most delicious stir fry I’ve ever had.  Enjoy!

~Sarah

Ingredients:

For the teriyaki marinade:

  • 1/4 cup reduced sodium tamari or soy sauce
  • 1/2 cup diced fresh pineapple (or 1/4 cup pineapple juice)
  • 1 tbsp brown rice vinegar
  • 1 tsp toasted sesame oil (regular sesame oil will work too)
  • 1/2 tsp minced ginger
  • 1 tsp minced garlic

For the stir fry:

  • 1 can (15 ounces) or 1 3/4 cup cooked chickpeas (garbanzo beans), drained and rinsed
  • 1 large carrot, thinly sliced
  • 1 cup sliced sugar snap peas
  • 2 cups broccoli florets
  • 1 cup chopped pineapple pieces
  • 1/4 cup roasted peanuts, almonds or cashews (optional but so yummy)
  • Cooked rice, noodles or salad greens

Preparation:

  1. Add all the ingredients for the marinade to a blender and process until smooth.
  2. In a large bowl add the chickpeas and pour the marinade over top.  Stir to combine and place in the fridge for several hours or overnight.
  3. Heat a large non stick skillet over medium high heat and using a slotted spoon add the marinated chickpeas to the pan.  (Keep the reserved marinade on hand)
  4. Stirring frequently cook the chickpeas for 2-3 minutes.  Add the broccoli, carrots and peas.  Add the  marinade to the pan and stir until well coated.  Cover and let cook for 5 minutes.
  5. Add the pineapple and cook, uncovered, for an additional minute.
  6. Serve over rice, noodles or salad greens and garnish with roasted nuts if desired.

Nutritional Info:

Makes 4 servings.

Nutrients per serving:  Calories: 215, Cal. from Fat: 42, Total Fat: 4.5g, Sat. Fat: .5g, Carbs: 32.5g, Fiber: 7.5g, Sugars: 7.5g, Protein: 9g, Sodium: 740mg, Chol: 0mg

Notes:

Leftover stir fry can be stored in an airtight container in the fridge for up to 3 days.

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Comments

  1. This looks delicious it is on my list of items to make next week for dinner, thanks for sharing.

  2. Sarah says:

    Tried this tonight… Loved it. As a more recent vegetarian convert, Im still looking for new ideas to make this lifestyle work. Great idea and my steak loving husband even enjoyed it.

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