Mediterranean Teriyaki Chicken Casserole
This casserole blends the savory-sweet flavors of teriyaki with the wholesome freshness of Mediterranean ingredients. Tender chicken is baked with vegetables, brown rice, and a light homemade teriyaki sauce, creating a comforting yet healthy dish. It’s a family-friendly meal that’s easy to prepare and perfect for weeknights.
Time
Prep Time: 20 minutes
Cook Time: 40 minutes
Total Time: 1 hour
Ingredients
For the Chicken & Rice Base:
2 cups cooked brown rice (or white rice, quinoa works too)
1 ½ lbs boneless, skinless chicken breasts or thighs, cut into bite-sized pieces
1 tablespoon olive oil
Salt and black pepper, to taste
For the Vegetables:
1 red bell pepper, chopped
1 yellow bell pepper, chopped
1 medium zucchini, chopped
1 small red onion, sliced
1 cup broccoli florets
1 medium carrot, julienned
For the Teriyaki Sauce (Mediterranean-style twist):
½ cup low-sodium soy sauce (or tamari)
3 tablespoons honey (or maple syrup)
2 tablespoons olive oil
2 cloves garlic, minced
1 teaspoon fresh ginger, grated
2 teaspoons rice vinegar (or lemon juice for Mediterranean brightness)
1 tablespoon cornstarch + 2 tablespoons water (slurry, to thicken)
2 tablespoons sesame seeds
Fresh parsley or cilantro, chopped (for garnish)
Instructions
Cook the rice: Prepare rice according to package instructions and set aside.
Cook the chicken: In a skillet, heat 1 tablespoon olive oil over medium heat. Season chicken pieces with salt and pepper, then cook until golden brown and just cooked through (about 5–6 minutes). Remove from heat.
Prepare the vegetables: Lightly sauté the bell peppers, zucchini, onion, broccoli, and carrot in the same skillet for 3–4 minutes, just until slightly softened but still vibrant.
Make the teriyaki sauce: In a small saucepan, combine soy sauce, honey, olive oil, garlic, ginger, and vinegar (or lemon juice). Bring to a simmer. Stir in cornstarch slurry and cook until thickened (2–3 minutes). Remove from heat.
Assemble the casserole: Preheat oven to 375°F (190°C). In a large baking dish, layer the cooked rice on the bottom. Top with chicken and vegetables. Pour the teriyaki sauce evenly over everything and sprinkle with sesame seeds.
Bake: Cover with foil and bake for 20 minutes. Remove foil and bake an additional 10 minutes until bubbling and slightly golden.
Serve: Garnish with fresh parsley or cilantro and serve warm.
Tips
Precook the rice: Use leftover rice or cook it a day ahead to save time and prevent mushiness.
Don’t overcook veggies: Keep them slightly crisp before baking, since they’ll soften more in the oven.
Sauce thickness: If the teriyaki sauce feels too thin, add a bit more cornstarch slurry; if too thick, loosen with a splash of water or broth.
Meal prep friendly: Assemble the casserole ahead, cover, and refrigerate. Bake when ready to serve.
Variations
Protein swap: Use shrimp, salmon, or even tofu instead of chicken for a different twist.
Grain options: Try quinoa, farro, or couscous in place of rice for a more Mediterranean feel.
Vegetable mix: Add eggplant, cherry tomatoes, or spinach for extra flavor and color.
Cheesy topping: Sprinkle with a little mozzarella or feta before baking for a richer taste.
Spice it up: Add a pinch of red pepper flakes or drizzle with sriracha if you like some heat.
Lighter version: Skip the rice base and serve the teriyaki chicken and vegetables over a bed of greens.
Q&A
Q: Can I make this casserole ahead of time?
A: Yes. You can assemble everything in the baking dish, cover tightly, and refrigerate up to 24 hours. Just bake when ready, adding 5–10 minutes to the cook time if chilled.
Q: Can I freeze it?
A: Definitely. Let the casserole cool completely, then wrap well and freeze for up to 2 months. Reheat in the oven at 350°F (175°C) until warmed through.
Q: What can I serve with this dish?
A: It’s a full meal on its own, but you can serve it with a fresh cucumber-tomato salad, warm pita bread, or roasted vegetables.
Q: Can I make it vegetarian?
A: Yes. Swap chicken for tofu, chickpeas, or roasted eggplant.
Nutrition Facts
(per serving, based on 6 servings)
Calories: ~340
Protein: 26g
Fat: 11g
Carbohydrates: 34g
Fiber: 4g
Sugars: 9g
Sodium: 680mg
(Values will vary depending on ingredients and serving sizes.)
Conclusion
Mediterranean Teriyaki Chicken Casserole combines two flavorful cuisines into one hearty dish. It’s balanced with lean protein, whole grains, and colorful vegetables, all tied together with a savory-sweet sauce. Easy to customize and make ahead, it’s a go-to meal for busy weeknights or family dinners. With its mix of comfort and freshness, this casserole is sure to become a favorite at your table.