Teriyaki Chicken Bowl with Stir-Fried Veggies and Brown Rice
This nourishing bowl features tender teriyaki chicken glazed in a homemade sauce, vibrant stir-fried vegetables for crunch and color, and hearty brown rice as the base. It’s packed with protein, fiber, and flavor — perfect for meal prep or a satisfying, healthy dinner.
Prep Time: 15 minutes
Cook Time: 25 minutes
Total Time: 40 minutes
Serves: 2–3
Ingredients
For the Teriyaki Chicken:
2 chicken breasts (or 3 thighs, boneless)
1 tbsp olive oil
Salt & black pepper, to taste
Teriyaki Sauce:
3 tbsp low-sodium soy sauce
1 tbsp honey
1 tbsp rice vinegar or lemon juice
1 tsp sesame oil
1 garlic clove, minced
1 tsp grated ginger
1½ tsp cornstarch + 2 tbsp water
For the Stir-Fried Veggies:
1 tbsp olive oil
½ red bell pepper, sliced
½ yellow bell pepper, sliced
1 small carrot, julienned
½ zucchini, sliced
½ cup broccoli florets
1–2 tbsp soy sauce or a drizzle of the teriyaki sauce
Pinch of sesame seeds
For the Rice:
1 cup cooked brown rice
½ tsp olive oil
Pinch of salt
Garnishes:
Toasted sesame seeds
Chopped spring onion or cilantro
Lime wedge
Instructions
1. Cook the Brown Rice
Cook 1 cup brown rice according to package directions (usually 35–40 minutes simmering).
Once done, fluff with a fork, mix in a touch of olive oil and salt, and keep warm.
2. Make the Teriyaki Sauce
In a small bowl, whisk together soy sauce, honey, rice vinegar, sesame oil, garlic, and ginger.
In a small saucepan, pour the mixture and bring to a simmer over medium heat.
Add the cornstarch slurry (cornstarch + water) and whisk until thickened and glossy.
Remove from heat and set aside.
3. Cook the Chicken
Heat 1 tbsp olive oil in a skillet over medium-high heat.
Season chicken lightly with salt and pepper.
Cook for 5–6 minutes per side until golden and cooked through.
Pour half of the teriyaki sauce over the chicken in the last 1–2 minutes to glaze it.
Remove, slice, and set aside.
4. Stir-Fry the Veggies
In another pan or wok, heat olive oil over medium-high heat.
Add bell peppers, carrot, zucchini, and broccoli.
Stir-fry for 3–5 minutes until tender-crisp.
Add 1–2 tbsp of the teriyaki sauce or soy sauce for flavor.
Sprinkle with sesame seeds if desired.
5. Assemble the Bowl
Add a scoop of brown rice as your base.
Arrange stir-fried veggies on one side and sliced teriyaki chicken on the other.
Drizzle remaining teriyaki sauce over the top.
Garnish with sesame seeds, spring onion, or a squeeze of lime.
Notes & Tips
Healthier version: Use honey instead of sugar and low-sodium soy sauce.
Add crunch: Top with chopped roasted peanuts or toasted sesame seeds.
Meal prep tip: Store chicken, veggies, and rice separately; combine when serving.
Flavor boost: Add a small spoon of chili-garlic paste or sriracha for mild spice.
Frequently Asked Questions
Q1: Can I use white rice or quinoa instead of brown rice?
Yes — both work great! Brown rice adds more fiber and a nutty flavor, but white rice gives a lighter texture.
Q2: Can I use store-bought teriyaki sauce?
You can, but homemade is fresher, less salty, and naturally balanced in sweetness.
Q3: Can this be made vegetarian?
Absolutely — replace chicken with tofu or tempeh and follow the same teriyaki glaze steps.
Nutritional Information
Calories: 520 kcal
Protein: 45g
Carbs: 48g
Fat: 15g
Fiber: 6g
Sugar: 9g