Chicken Teriyaki Recipe with Rice and Vegetables

Recipe posted in: Flex Meals & Snacks, Lunches & Dinners, Main Courses
chicken teriyaki

In the quest for healthier dining options that don’t sacrifice flavor for nutrition, our Chicken Teriyaki Recipe stands out as a shining beacon. This culinary creation offers a wholesome alternative to the often calorie-laden takeout, inviting you to indulge in the rich tapestry of flavors that Japanese cuisine is celebrated for, all from the comfort of your home.

With its lean protein, vibrant array of vegetables, and a homemade teriyaki sauce that cuts back on sodium without skimping on taste, this recipe is a perfect choice for anyone looking to maintain a balanced diet without missing out on the joys of a delicious meal.

Not only is this dish a healthier alternative to your favorite takeout, but its simplicity and versatility make it an ideal candidate for meal prepping and family dinners. Whether you’re planning ahead for a busy week or looking to bring a nutritious and satisfying meal to the table that everyone will love, this Chicken Teriyaki with Rice and Vegetables promises ease, convenience and a burst of flavors that will keep you coming back for more.

Its combination of tender chicken, a homemade sauce that dances on the palate, and a bounty of fresh veggies serve as a reminder that eating well can also mean eating delightfully. Keep reading to learn how to make teriyaki chicken at home!

How to Make Teriyaki Chicken

Indulge in a delectable journey to a healthier you with our Chicken Teriyaki Recipe with Rice and Vegetables, a dish that doesn’t just promise a burst of flavors but also aligns with your nutritional goals. Perfect for serving four, each portion of this savory delight comes in at a mere 335 calories. It’s meticulously crafted to fit into the Nutrisystem plan, counting as two PowerFuels, one SmartCarb, one Extra and one Vegetable serving

Homemade Teriyaki Sauce: The Heart of the Dish

The secret to its mouthwatering taste lies in the homemade teriyaki sauce, a perfect blend of reduced sodium soy sauce, water, minced garlic, optional crushed red pepper flakes for a bit of heat, fresh ginger, honey and molasses, thickened to perfection with a mixture of cornstarch and water. This sauce becomes the heart of the dish, enveloping every piece of chicken and vegetable in a sweet and savory glaze.

Cooking Chicken and Vegetables to Perfection

The preparation begins with cooking the sauce on medium-high until it boils, then thickened with the cornstarch mixture to achieve that rich, velvety texture. Meanwhile, the vegetables – a colorful mix of broccoli florets, chopped red bell peppers and sliced snow peas – are sautéed in sesame oil until they’re just the right combination of browned and tender, set aside to keep warm. The chicken, seasoned and cooked in the same pan, joins the vegetables before being doused in the teriyaki sauce, ensuring every bite is infused with its delightful flavor.

Serving Up a Nutritious Feast

Served over a bed of hot, cooked brown rice and garnished with thinly sliced green onions and sesame seeds, this Chicken Teriyaki with Rice and Vegetables is more than just a meal; it’s a nutritious, flavorful adventure that’s perfect for anyone looking to enjoy a healthier alternative to takeout, without spending hours in the kitchen.

Customizing Your Teriyaki Chicken with Vegetables for Variety and Taste

One of the greatest aspects of this Chicken Teriyaki recipe is its versatility, allowing for numerous customizations to suit different preferences and spice levels, making every meal a new experience. Here’s how you can twist the recipe for variety and taste, ensuring that this healthy dish remains a staple in your meal planning without ever becoming monotonous.

Alternative Proteins for Diverse Diets

While chicken is a lean source of protein, this recipe can easily accommodate other dietary needs or preferences. For a vegetarian twist, tofu can be used as a hearty substitute, marinated and cooked in the same flavorful teriyaki sauce. Seafood lovers can opt for salmon, tuna or shrimp teriyaki, which pair beautifully with the sweet and savory notes of the sauce, offering a delightful change of pace.

Mix and Match Vegetables for Seasonal Flavors

The vegetables suggested in this recipe are not the only options available. Feel free to experiment with whatever is in season or what you have on hand. Carrots, zucchini and mushrooms make great additions or substitutes, each adding their unique textures and flavors to the dish. This keeps the meal exciting and also ensures you’re getting a variety of nutrients from different vegetable sources.

Grain Alternatives for Every Diet

Brown rice is a nutritious base for this dish, but there are plenty of other grains and grain alternatives that can change up the texture and nutritional profile. Quinoa, for instance, adds a protein boost, while cauliflower rice makes an excellent low-carb alternative. For those looking to explore different flavors, try serving the teriyaki chicken over a bed of noodles, such as soba or rice noodles, for an authentic Asian touch.

Adjusting the Flavor Profile

The homemade teriyaki sauce is already a healthier alternative to store-bought versions, but you can still tweak it to fit your taste preferences. If you like it spicier, add more crushed red pepper flakes or a splash of Sriracha. For a sweeter sauce, increase the honey slightly, or add pineapple juice for a tropical twist. Those watching their sugar intake can substitute the honey with a sugar alternative or simply reduce the amount.

By embracing the flexibility of this Chicken Teriyaki recipe, you can enjoy a new and exciting meal each time you prepare it, all while keeping health and nutrition at the forefront. Customizing your meal not only makes cooking more enjoyable but also ensures that everyone at the table is satisfied, no matter their preferences or restrictions. Refer to the Nutrisystem Grocery Guide for more information on counting ingredient swaps and add-ins!

Servings: 4

Calories per Serving: 335

On Nutrisystem, Count As: 2 PowerFuels, 1 SmartCarb, 1 Veggie and 1 Extra

Ingredients:

  • Teriyaki Sauce
  • ¼ cup reduced sodium soy sauce
  • ¼ cup water
  • 1 tsp. minced garlic
  • ¼ tsp. crushed red pepper flakes (optional)
  • 1 Tbsp. fresh ginger, grated or finely minced
  • 1 Tbsp. honey
  • ½ Tbsp. molasses
  • 1 Tbsp. cornstarch + 2 Tbsp. water
  • Chicken and Veggies
  • 3 Tbsp. sesame oil, divided
  • 1 cup broccoli florets
  • 1 red bell pepper, chopped into 1” pieces
  • 1 cup snow peas, sliced into 1” pieces
  • 2 Tbsp. water (for cooking vegetables)
  • 1 lb. boneless, skinless chicken breast, cut into bite-sized pieces
  • ½ tsp. salt
  • 1 tsp. ground black pepper
  • 1 ¹⁄₃ cups cooked brown rice, hot
  • ½ cup green onions, thinly sliced
  • 1 Tbsp. sesame seeds

Directions:

  1. Combine soy sauce, water, garlic, red pepper flakes, ginger, honey and molasses in a small pot over medium-high heat. Bring to a boil and cook for 2 minutes.
  2. Stir together cornstarch and water until dissolved. Add cornstarch mixture to the sauce and boil for 1 minute or until sauce has thickened. Remove pot from heat and set aside.
  3. Heat 1 teaspoon of sesame oil in a large skillet or wok over medium-high heat. Add the broccoli, red peppers and snow peas. Cook for 4-5 minutes or until the vegetables have started to brown and soften.
  4. Add 2 tablespoons of water and cook until the water has evaporated. When the vegetables are crisp and tender, remove them from the pan and set aside. Cover to keep warm.
  5. Wipe out the pan. Heat remaining 2 teaspoons of sesame oil in the pan over high heat.
  6. Place half of the chicken in the pan and sprinkle with salt and pepper. Cook for 3-4 minutes on each side or until cooked through. Remove the first batch of chicken, set aside and repeat the process with remaining chicken.
  7. Add the chicken and vegetables back to the pan. Pour the sauce over the top, stir and cook for 2-3 minutes over medium-high heat until warmed through.
  8. Serve over warm brown rice. Sprinkle with green onions and sesame seeds before serving.
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