Teriyaki Chicken and Brown Rice Bowl
5/5
The Teriyaki Chicken and Brown Rice Bowl is a delicious and healthy dish that combines tender chicken, sautéed vegetables, and a homemade teriyaki sauce served over nutrient-rich brown rice. This flavorful and satisfying meal is perfect for those following a weight loss plan, as it provides a good balance of protein, carbohydrates, and vegetables. The homemade teriyaki sauce adds a sweet and savory flavor to the dish without the excessive sodium and sugar often found in store-bought versions.
INGREDIENTS
For the Teriyaki Sauce:
- 2 tablespoons low-sodium soy sauce
- 1 tablespoon honey or maple syrup
- 1 tablespoon rice vinegar
- 1 garlic clove, minced
- 1/2 teaspoon grated fresh ginger
- 1/2 teaspoon cornstarch (optional, for thickening)
For the Teriyaki Chicken and Rice Bowl:
- 1 cup cooked brown rice
- 4 ounces boneless, skinless chicken breast, sliced
- 1 cup mixed vegetables (such as broccoli, bell peppers, carrots, and snap peas)
- 1 tablespoon vegetable oil
- Sesame seeds and chopped green onions for garnish (optional)
INSTRUCTIONS
- In a small bowl, whisk together the soy sauce, honey or maple syrup, rice vinegar, minced garlic, and grated ginger to make the teriyaki sauce. If you prefer a thicker sauce, you can mix in the cornstarch as well.
- Heat the vegetable oil in a large skillet over medium heat. Add the sliced chicken and cook until browned and cooked through, about 4-5 minutes per side.
- Remove the chicken from the skillet and set aside.
- In the same skillet, add the mixed vegetables and sauté until crisp-tender, about 3-4 minutes.
- Add the cooked chicken back to the skillet and pour the teriyaki sauce over the chicken and vegetables.
- Stir everything together to coat the chicken and vegetables in the sauce. Cook for an additional 1-2 minutes until heated through.
- Serve the teriyaki chicken and vegetables over a bed of cooked brown rice.
- Garnish with sesame seeds and chopped green onions, if desired.
- Enjoy the Teriyaki Chicken and Brown Rice Bowl while it’s warm.
TIPS
- Cook the brown rice according to the package instructions and let it cool slightly before serving.
- Feel free to use your choice of vegetables in the dish. You can also add additional vegetables such as mushrooms, zucchini, or snow peas.
- For a vegetarian or vegan option, you can substitute the chicken with tofu or tempeh.
- If you prefer a sweeter sauce, you can add more honey or maple syrup to the teriyaki sauce mixture.
- Customize the dish by adding other toppings such as sliced avocado, chopped cilantro, or a squeeze of fresh lime juice.
- For a spicier kick, you can add a dash of sriracha or red pepper flakes to the teriyaki sauce.
- To save time, you can use store-bought teriyaki sauce, but be mindful of the sodium and sugar content.
- Make a larger batch of the teriyaki sauce and store it in the refrigerator for future use.
- Adjust the seasoning according to your taste preferences by adding more soy sauce, honey, or rice vinegar as desired.
- Remember to practice portion control and balance the meal with plenty of vegetables for a well-rounded and nutritious dish.
NUTRITION VALUE
- Calories: Approximately 300-350 calories
- Protein: Around 25-30 grams
- Carbohydrates: Approximately 35-40 grams
- Fat: Around 8-10 grams
- Fiber: Approximately 4-6 grams
