Teriyaki Chicken with Mashed Potatoes and Roasted Veggies
Description
This satisfying and well-balanced meal brings together juicy, savory-sweet teriyaki chicken thighs, creamy mashed potatoes, and oven-roasted seasonal vegetables. It’s a fusion of Japanese and Western flavors that is both comforting and nutritious—perfect for a hearty dinner or a weekend treat.
Ingredients (Serves 4)
For the Teriyaki Chicken:
4 boneless, skinless chicken thighs
1/4 cup soy sauce
2 tbsp mirin (or rice vinegar)
2 tbsp honey or brown sugar
1 tbsp sesame oil
2 cloves garlic (minced)
1 tsp fresh ginger (grated)
1 tsp cornstarch + 2 tbsp water (optional, for thickening)
1 tsp sesame seeds (optional)
Green onions (sliced, for garnish)
For the Mashed Potatoes:
4 large potatoes (Russet or Yukon Gold)
1/2 cup whole milk or cream
4 tbsp olive oil
Salt and pepper to taste
For the Roasted Vegetables:
2 carrots, sliced
1 zucchini, chopped
1 bell pepper, chopped
1 red onion, quartered
2 tbsp olive oil
1 tsp dried thyme or Italian herbs
Salt and pepper to taste
Instructions
Step 1: Marinate the Chicken
In a bowl, combine soy sauce, mirin, honey, sesame oil, garlic, and ginger.
Add chicken thighs and coat well.
Cover and marinate for at least 30 minutes (or up to 8 hours in the fridge).
Step 2: Prepare the Veggies
Preheat oven to 400°F (200°C).
Toss chopped veggies in olive oil, salt, pepper, and herbs.
Spread on a baking tray in a single layer and roast for 25–30 minutes, flipping halfway.
Step 3: Make the Mashed Potatoes
Peel and cut potatoes into chunks.
Boil in salted water for 15–20 minutes until fork-tender.
Drain and mash with butter, warm milk, salt, and pepper until creamy.
Step 4: Cook the Chicken
Heat a skillet over medium-high heat.
Cook marinated chicken thighs 4–5 minutes per side until fully cooked.
(Optional) Simmer remaining marinade in a small saucepan; add cornstarch slurry to thicken for a glaze.
Step 5: Plate the Dish
Spoon mashed potatoes onto the plate.
Add roasted veggies to the side.
Place sliced teriyaki chicken on top or beside the mash.
Drizzle with teriyaki glaze, garnish with sesame seeds and green onions.
Nutritional Information (Per Serving)
(Values are approximate)
Calories: 620 kcal
Protein: 36g
Carbohydrates: 45g
Fat: 32g
Fiber: 6g
Sugar: 10g
Sodium: 980mg
Total Time
Prep time: 20 minutes
Cook time: 35 minutes
Marination: 30 minutes (or longer)
Total: ~1 hour 25 minutes (including marination)
Q&A Section
Q: Can I use chicken breast instead of thighs?
A: Yes, but be careful not to overcook it. Breast is leaner and can dry out more easily. Marinate well for tenderness.
Q: What veggies can I substitute?
A: Try broccoli, sweet potatoes, Brussels sprouts, or mushrooms. Use what’s seasonal or your favorites.
Q: Can this meal be made ahead?
A: Absolutely! Cook everything and store in airtight containers. Reheat in the microwave or oven before serving.
Q: Is this meal gluten-free?
A: Only if you use gluten-free soy sauce or tamari. Double-check all condiments for hidden gluten.
Q: How can I make this dairy-free?
A: Use a dairy-free butter substitute and pla
nt-based milk in the mashed potatoes.