Healthy Teriyaki Chicken Rice Bowls

$- 1 pound boneless, skinless chicken breast, diced into bite-sized pieces - 1 cup broccoli florets (fresh or frozen) - 1 cup bell peppers, sliced (use a mix of colors for fun) - 1 cup shredded carrots - 2 cloves garlic, minced - 1 tablespoon fresh ginger, finely grated For the teriyaki sauce, you will need: - 2 tablespoons low-sodium soy sauce (or tamari for gluten-free) - 2 tablespoons honey or pure maple syrup - 1 tablespoon rice vinegar - 1 teaspoon sesame oil - Salt and black pepper, to taste You can choose between: - 1 cup brown rice, cooked and fluffy - 1 cup quinoa, cooked and fluffy Both grains work well and add healthy fiber. To add flavor and texture, include: - 2 green onions, thinly sliced for garnish - Sesame seeds for garnish These toppings make your dish look and taste even better! {{ingredient_image_2}} Start by mixing the sauce. In a medium bowl, combine: - 2 tablespoons low-sodium soy sauce - 2 tablespoons honey or pure maple syrup - 1 tablespoon rice vinegar - 1 teaspoon sesame oil - 1 tablespoon fresh ginger, finely grated - 2 cloves garlic, minced Whisk these ingredients together until they blend well. This sauce gives your chicken that sweet, savory flavor we all love. Set it aside for later. Next, heat a large skillet over medium-high heat. Add 1 pound of diced chicken breast to the skillet. Season it with salt and black pepper. Cook the chicken for about 5-7 minutes. Stir it often, so it browns evenly. You want it to reach at least 165°F or 74°C inside before removing it from the heat. This step ensures your chicken is juicy and safe to eat. Once cooked, pour the teriyaki sauce over the chicken. Stir it well to coat all the pieces. Cook for another 2-3 minutes. This thickens the sauce and helps it stick to the chicken. While the chicken cooks, prepare your veggies. Use a steamer or a pot with a lid. Add: - 1 cup broccoli florets - 1 cup sliced bell peppers - 1 cup shredded carrots Steam them for about 3-4 minutes. You want them to be bright and tender but still crunchy. This method keeps their vibrant colors and nutrients intact. Now it’s time to put it all together. Start with a base of grains. Place a generous scoop of cooked brown rice or quinoa in each bowl. Then, add the teriyaki chicken on top. Finally, layer the steamed vegetables over the chicken. To finish, garnish each bowl with sliced green onions and a sprinkle of sesame seeds. This adds a nice crunch and enhances the flavor of your dish. Now, you’re ready to serve your healthy teriyaki chicken rice bowls! Enjoy the colorful mix of flavors and textures in every bite. To make your teriyaki chicken rice bowls even healthier, consider these swaps: - Use skinless chicken thighs instead of breasts for added flavor. - Swap honey for stevia or agave syrup to cut calories. - Choose brown rice or quinoa for more fiber and nutrients. - Use low-sodium soy sauce to lower salt intake. Here are some tips for juicy chicken: - Always cut chicken into even-sized pieces. This helps it cook evenly. - Avoid overcrowding the pan. Cook in batches if needed. - Use a meat thermometer to check doneness. Aim for 165°F (74°C). - Let the chicken rest for a few minutes after cooking. This keeps it juicy. To deepen the flavor of your bowls, try adding: - Fresh herbs like cilantro or basil for a burst of freshness. - A splash of lime juice for brightness. - A sprinkle of chili flakes for heat. - Sesame seeds or chopped nuts for crunch and texture. Pro Tips Marinate for More Flavor: Allow the diced chicken to marinate in the teriyaki sauce for at least 30 minutes before cooking. This will enhance the flavor and tenderness of the chicken. Use Fresh Ingredients: Whenever possible, use fresh ginger and garlic for the best flavor. They add a vibrant and aromatic touch to your dish. Customize Your Veggies: Feel free to swap in your favorite vegetables or whatever you have on hand. Snap peas, bok choy, or asparagus work great in this recipe! Meal Prep Friendly: These bowls are perfect for meal prep! Make a big batch and store them in the fridge for quick and healthy lunches throughout the week. {{image_4}} You can swap out chicken for different proteins. Try diced tofu for a plant-based option. Shrimp works well too, cooking quickly and adding great flavor. If you prefer beef, thinly sliced flank steak will do the trick. Just adjust the cooking time to ensure everything is cooked through. For a vegetarian dish, use firm tofu or tempeh. Marinating them in the teriyaki sauce adds flavor. You can also use seitan, which mimics chicken well. This gives you a hearty meal without meat. Pair these options with extra veggies for a colorful bowl. Using fresh, seasonal produce can elevate your dish. In spring, add snap peas or asparagus for crunch. Summer brings ripe tomatoes and zucchini, which add flavor. In fall, use sweet potatoes or squash for warmth. Winter veggies like kale or Brussels sprouts can provide nutrition and texture. Adapting your bowl with what's fresh makes it exciting and healthy. To warm leftovers, use the microwave or stovetop. If using the microwave, heat in a bowl. Cover it with a damp paper towel to keep moisture. Heat for 1-2 minutes, stirring halfway. On the stovetop, use a skillet over low heat. Add a splash of water or broth to prevent drying out. Stir until heated through. Store your rice bowls in airtight containers. Divide the chicken, rice, and veggies into separate compartments if possible. This helps keep everything fresh. Let them cool before sealing. Refrigerate within two hours of cooking. For longer storage, consider freezing. Use freezer-safe containers, leaving space for expansion. In the fridge, your healthy teriyaki chicken rice bowls last about 3-4 days. If you freeze them, they can stay good for up to 3 months. To ensure freshness, label your containers with the date. This way, you can enjoy your meal prep without worry! You can use tamari if you want a gluten-free option. Coconut aminos is another choice. It has a sweeter taste and is lower in sodium. Both are great for those avoiding soy. You can even mix in a bit of apple cider vinegar for tang. Yes, you can meal prep this recipe! Cook the chicken and veggies ahead of time. Store them in separate containers in the fridge. When you are ready to eat, just reheat and serve over rice or quinoa. This makes a quick lunch or dinner option. To add more depth, try adding sriracha to the sauce. You can also mix in a dash of sesame seeds or chili flakes for heat. Fresh herbs like cilantro or basil can give a fresh twist. Feel free to experiment! This blog post explored making tasty teriyaki rice bowls. You learned about key ingredients like chicken, vegetables, and the right sauces. I shared easy, step-by-step instructions to prepare your meal perfectly. We also talked about tips for healthier choices and fun variations. Storing your leftovers correctly ensures they stay fresh. Now, you can create delicious teriyaki rice bowls your way. Enjoy cooking and making it unique!$

Healthy Teriyaki Chicken Rice Bowls

A nutritious and delicious rice bowl featuring teriyaki chicken and vibrant vegetables.

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Prep Time 15

Cook Time 15

Total Time 30

Course Main Course

Cuisine Asian

Servings 4

Calories 400 kcal

Ingredients

1 pound boneless, skinless chicken breast, diced into bite-sized pieces
2 tablespoons low-sodium soy sauce (or tamari for a gluten-free option)
2 tablespoons honey or pure maple syrup
1 tablespoon rice vinegar
1 teaspoon sesame oil
1 tablespoon fresh ginger, finely grated
2 cloves garlic, minced
1 cup brown rice or quinoa, cooked and fluffed
1 cup broccoli florets (fresh or frozen)
1 cup bell peppers, sliced (choose a mix of red, yellow, or green)
1 cup shredded carrots
2 green onions thinly sliced for garnish
to taste sesame seeds for garnish
to taste salt and black pepper

Instructions

In a medium mixing bowl, combine the low-sodium soy sauce, honey or pure maple syrup, rice vinegar, sesame oil, grated ginger, and minced garlic. Whisk together until well blended to create a flavorful teriyaki sauce. Set this bowl aside for later use.
Heat a large skillet or wok over medium-high heat. Add the diced chicken pieces to the skillet, then season generously with salt and black pepper. Cook the chicken for approximately 5-7 minutes, stirring occasionally, until it is nicely browned and fully cooked through (the internal temperature should reach 165°F or 74°C).
Once the chicken is fully cooked, pour the prepared teriyaki sauce over the chicken in the skillet. Stir to coat the chicken evenly, and cook for an additional 2-3 minutes until the sauce thickens slightly and clings to the chicken.
While the chicken is cooking, set up a separate pot or steamer. Add the broccoli florets, sliced bell peppers, and shredded carrots. Lightly steam these vegetables for about 3-4 minutes, just until they become tender yet retain their vibrant colors and crunch.
To assemble your rice bowls, start by placing a generous portion of cooked brown rice or quinoa at the bottom of each bowl. Layer the teriyaki chicken over the grains, followed by the steamed vegetables on top.
For a finishing touch, garnish each bowl with sliced green onions and a sprinkle of sesame seeds, which will add a delightful crunch and nutty flavor.
Serve your healthy, delicious teriyaki chicken rice bowls warm and enjoy the vibrant flavors and textures!

Notes

Serve with chopsticks or a fork, and consider adding lime wedges for extra zest.

Keyword chicken, healthy, rice bowl, teriyaki