Soy–Maple Chicken Tenders with Broccoli & Cauliflower (Stove)
Mild, kid-friendly and fairly light. A quick soy–maple glaze coats chicken and veggies without being sticky-sweet. Works with rice or potatoes for the adult.
Back to full listIngredients
- DRAPER VALLEY FARMS Boneless Skinless Chicken Breast Tenders 1 lb $8.49/lb
- Simple Truth Organic® Broccoli and Cauliflower 1 bag (16 oz) $4.89 (16 oz)
- Organic Garlic (or Simple Truth Organic® Garlic Bulbs) 1–2 cloves, minced (use 1 for very mild) $2.79/3 ct
- Soy sauce (low-sodium if possible) 2 tbsp
- Maple syrup 1 1/2 tbsp
- Water 3 tbsp
- Cornstarch (optional) 1 tsp (for a slightly thicker glaze)
- Olive oil (or neutral oil) 2 tsp
- Black pepper pinch
- Optional starch: cooked rice 2–3 cups cooked (for serving)
Instructions
- Optional: start rice if serving.
- Whisk glaze: soy sauce + maple syrup + water (+ cornstarch if using).
- Cook chicken: Heat a large nonstick skillet over medium-high with oil. Cook tenders 2–3 min per side until 165°F. Remove to a plate.
- Cook veg: Add broccoli/cauliflower to the same skillet with 2 tbsp water and a pinch of salt. Cover 2 min, then uncover and cook 3–5 min until tender-crisp.
- Finish: Lower heat to medium. Add garlic 20–30 sec. Pour in glaze and simmer 30–90 sec until glossy. Return chicken; toss to coat.
- Serve: Plate chicken and veg; add rice for the adult or for hungrier kids.
Health notes: Light–moderate. Lots of veg + lean chicken; keep oil to 2 tsp and go easy on glaze for a lighter plate.
Drink pairing: Kids: milk or water. Adult: WA off-dry Riesling or sparkling water with lime.