This easy teriyaki chicken with rice and vegetables is perfect for meal planning. You can keep it in the fridge for up to 5 days or freeze it for up to a month. And best of all, it’s sugar and gluten-free.
Today I am going to show you how to make an easy teriyaki chicken recipe in just 30 minutes.
This is more than just a quick delicious meal because you can make a large batch and use it for meal planning, or serve it at a special occasion, holiday or family get-together.
It suits many purposes because it’s made with the most simple and popular ingredients: chicken, rice and vegetables.
Hence, you just can’t go wrong with it!
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Moreover, this chicken is incredibly flavorful because I made it with teriyaki sauce.
Don’t know what that is?
Well, I’ll explain briefly below and if you do know, just skip to the Tips & Tricks and see how to do meal planning using teriyaki chicken with rice and vegetables.
What is Teriyaki
Teriyaki is a Japanese cooking method in which foods, usually meat or fish, are marinated and grilled (or broiled) in Teriyaki sauce. (source: Wikipedia).
Teriyaki sauce is one of the most basic and popular Asian seasonings. It’s made of soy sauce mixed with sake (or mirin) and sugar.
Most people in the Western world cook white and red meat with teriyaki sauce, while in Japan they mainly use fish.
Today, any dish marinated or served in this sauce is labeled Teriyaki.
And now that you have a clear picture of what teriyaki is, let’s see how we can cook with it.
How to make teriyaki chicken with rice and vegetables – Best Tips & Tricks
1. Make sugar and gluten-free teriyaki sauce
After seeing what teriyaki is and what it’s made of, you’re probably wondering why I said that my teriyaki chicken recipe is sugar and gluten-free.
Don’t worry, it wasn’t a joke.
You know that I always like to tweak recipes, right? So I’ve made a few changes to this one as well.
I replaced sugar with honey (who needs sugar when you’ve got the nectar of gods, right?), used coconut aminos instead of soy sauce, and I added gluten-free flour to thicken it.
This is a healthier version because it doesn’t pose any of the GMO health dangers associated with GM soy.
Also, many store-bought soy sauces are highly processed and contain additives, preservatives and stabilizers, so it’s best to read the label carefully if buying it.
Here are a few more reasons why coconut aminos are better than soy sauce if you want to know more.
2. Adapt this easy teriyaki chicken recipe to your taste
First of all, you can change the veggies with your favorites. And here are some that would fit perfectly: bell pepper, corn, sugar snap peas, eggplant, mushrooms, and onions.
You can mix them however you want but remember to cut all the veggies about the same size so they can cook evenly and at the same time.
Also, I highly recommend adding minced garlic, ginger, and chili. Unfortunately, I didn’t, because I wanted to keep this recipe as simple as possible but you should really try it if you have the time.
About the rice, I used Jasmine but if you want a healthier version you can serve the teriyaki chicken with brown rice.
Or, you can remove the rice completely and add more veggies. Totally up to you!
You can also change the chicken breast with boneless thighs or chicken tenders. But make sure you cut it into bite-sized pieces to help it cook faster and get well coated in teriyaki sauce.
Now that you know how to make teriyaki chicken healthy and tasty, let me show you how to use it for meal planning.
3. How to do meal-planning with teriyaki chicken
As I said right from the start, this easy teriyaki chicken recipe is perfect for meal planning. It’s actually my favorite for this purpose.
I usually make it on a Saturday or Sunday, divide it into single-serving glass containers or bowls, and refrigerate it for up to 5 days.
You can also freeze it for up to a month, although I must admit, I haven’t yet seen a foodie to plan his meals a month ahead 🙂 . If you’re out there, give me a shout and let everybody know how you do it.
Now here’s a helpful trick.
Use borosilicate glass containers or bowls that are oven and microwave safe.
This way, whenever you need a quick meal, you just have to take the lid off and heat it for about 5 minutes.
Doesn’t get easier than that!
Now let’s recap the key points before moving on to my easy teriyaki chicken recipe:
- Make the sauce sugar and gluten-free by using honey, coconut aminos, and gluten-free flour.
- If you want, you can swap the veggies with your favorites (bell pepper, corn, sugar snap peas, eggplant, mushrooms and onions, etc) and use brown rice instead of Jasmine.
- For extra flavor, add minced garlic, ginger and chili to your stir-fried veggies
- You can replace the chicken breast with boneless thighs but make sure you cut it into bite-sized pieces.
I think I’ve covered everything but if you know some other helpful tricks for cooking teriyaki chicken with rice and vegetables don’t keep them to yourself, ok?
Share them in the comments below, on FB, Instagram, or Pinterest.
And if you make this easy teriyaki chicken recipe don’t forget to take a photo, post it on social and tag it with #blondelish.
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Easy Teriyaki Chicken Recipe
- 2 Tbsp vegetable oil - divided
- 1.5 lb (680 g) chicken breast - boneless, skinless, diced
- 1 head broccoli - medium, broken into florets
- 2 carrots - peeled and sliced
- 2 cups (400 g) Jasmine rice - cooked
- 1 Tbsp sesame seeds - to garnish
INGREDIENTS FOR TERIYAKI SAUCE:
- 2 cloves garlic - minced or pressed
- 2 Tbsp fresh ginger - finely grated
- 1 Tbsp raw honey
- 1/3 cup (80 ml) coconut aminos
- 1/3 cup (80 ml) fresh orange juice
- 1/2 Tbsp gluten-free flour
- Mix all sauce ingredients together and set aside.
- Heat the oil in a large skillet or non-stick pan over medium-high heat. Add chicken and cook until golden on the sides, about 6-8 minutes.
- Pour the teriyaki sauce over the chicken, lower the heat and simmer until the sauce thickens and the chicken is cooked through, about 3-4 minutes. Set aside and clean the skillet.
- Heat the remaining tablespoon of oil in the skillet and add in broccoli and carrots. Season generously with salt and pepper and stir-fry for about 4-5 minutes.
- To assemble the bowls, add 1/2 cup rice, then the stir-fried veggies and teriyaki chicken. Garnish with sesame seeds
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