ucalorie Craving something flavorful and healthy? Our Healthy Chicken Teriyaki Bowl Recipe offers the perfect combination of tender, grilled chicken and a delicious homemade teriyaki sauce. This Healthy Chicken Teriyaki Bowl dish is packed with protein, fiber, and antioxidants, making it a great option for lunch or dinner. The sweet and savory teriyaki glaze adds the perfect balance of flavors, and the bowl is topped with crisp vegetables for an added crunch.
Whether you’re in the mood for a light meal or a hearty, satisfying bowl, this healthy chicken teriyaki recipe is a fantastic choice that fits seamlessly into a balanced diet.
Prep Time: 20 minutes
Cook Time: 20 minutes
Total Time: 40 minutes
Servings: 4
Ingredients
For the Teriyaki Sauce:
- 1/4 cup low-sodium soy sauce
- 2 tablespoons honey or maple syrup
- 1 tablespoon rice vinegar
- 1 tablespoon sesame oil
- 1 tablespoon fresh grated ginger
- 1 clove garlic, minced
- 1 teaspoon cornstarch mixed with 1 tablespoon water (for thickening)
For the Bowl:
- 500g boneless skinless chicken breast, sliced thinly
- 2 cups cooked brown rice (or quinoa for a low-carb option)
- 1 cup steamed broccoli
- 1/2 cup shredded carrots
- 1/2 cup edamame (shelled)
- 1 tablespoon sesame seeds for garnish
- 2 green onions, sliced for garnish
Instructions
Make the Teriyaki Sauce:
- In a small saucepan, combine soy sauce, honey, rice vinegar, sesame oil, ginger, and garlic. Bring the mixture to a simmer over medium heat.
- Stir in the cornstarch-water mixture and simmer for an additional 2-3 minutes, or until the sauce thickens.
- Remove from heat and set aside.
Cook the Chicken:
- Heat a non-stick pan over medium-high heat and lightly oil it.
- Add the sliced chicken breast to the pan in a single layer. Cook for about 5-6 minutes on each side, or until the chicken is cooked through and slightly golden brown.
- Drizzle half of the teriyaki sauce over the chicken and cook for an additional minute, allowing the sauce to coat the chicken.
Assemble the Bowl:
- To assemble the bowl, place the cooked brown rice or quinoa at the bottom of each bowl.
- Add steamed broccoli, shredded carrots, and edamame on top of the rice.
- Add the cooked chicken on top, then drizzle with the remaining teriyaki sauce.
- Garnish with sesame seeds and sliced green onions.
Serve and Enjoy:
- Serve your Healthy Chicken Teriyaki Bowl warm, and enjoy the sweet and savory flavors of this delicious meal!
Flavor-Enhancing Tips
- Grill the Chicken: If you prefer grilled chicken, you can easily grill the chicken breast after marinating it in the teriyaki sauce for an added smoky flavor.
- Customize Vegetables: Feel free to add other vegetables like bell peppers, snap peas, or spinach for extra nutrition and color.
- Add Spice: For those who enjoy a little heat, a drizzle of sriracha or chili flakes can add a nice kick to the dish.
Nutritional Information (Per Serving)
- Calories: ~400 kcal
- Protein: 35g
- Carbohydrates: 45g
- Fats: 10g
- Fiber: 7g
FAQs
Q: Can I use chicken thighs instead of breast?
A: Yes, chicken thighs can be used for a juicier result, though it will slightly alter the calorie count and cooking time.
Q: How can I make the dish gluten-free?
A: Use tamari instead of soy sauce to make this dish gluten-free, and ensure your rice vinegar is gluten-free as well.
Q: Can I make this vegan?
A: Yes, you can substitute the chicken with tofu or tempeh, and follow the same cooking instructions for a delicious vegan version.
Q: Can I prepare this dish in advance?
A: Yes, the chicken, rice, and vegetables can be prepared in advance and stored in the fridge for up to 3 days. Just assemble the bowl when ready to eat.
Q: What else can I serve with this bowl?
A: This dish pairs well with a side of miso soup, a seaweed salad, or even a light cucumber salad for added freshness.
Health Benefits of the Healthy Chicken Teriyaki Bowl
This recipe is packed with nutritious ingredients that support a healthy lifestyle:
- High Protein: Chicken breast provides lean, muscle-building protein that will keep you feeling full and satisfied.
- Rich in Fiber: Brown rice, broccoli, and edamame contribute fiber, promoting healthy digestion and sustained energy.
- Packed with Antioxidants: Ginger, garlic, and sesame oil are known for their anti-inflammatory properties, offering a variety of health benefits.
- Balanced Macronutrients: The combination of protein, healthy fats, and carbohydrates makes this a well-rounded meal that can support a balanced diet.
Craving More?
If you love healthy, flavorful meals, be sure to check out more recipes on U Calorie . From light lunches to hearty dinners, we’ve got a variety of dishes to suit all tastes and dietary needs.
This Healthy Chicken Teriyaki Bowl Recipe brings the sweetness and savory flavors of teriyaki to your table in a nutritious, satisfying way. Perfect for busy weeknights or meal prep, this recipe is sure to become a favorite in your kitchen! Enjoy
