Healthy Teriyaki Chicken Recipe
created by
Amy M. 06/04/2024
"Chicken teriyaki with brown rice bok choy bell pepper"
Ingredients
- 4 boneless, skinless chicken breasts (about 1.5 lbs)
- 1 cup brown rice
- 2 cups bok choy, chopped
- 1 bell pepper, sliced (red or yellow)
- 1 medium tomato, diced
- 2 tablespoons low-sodium teriyaki sauce
- 1 tablespoon sesame seeds
- 1 tablespoon olive oil
- Salt and pepper to taste
Instructions
- 1. Cook the brown rice according to package instructions (about 20 minutes).
- 2. While the rice is cooking, heat olive oil in a large skillet over medium heat.
- 3. Season the chicken breasts with salt and pepper, then add them to the skillet. Cook for about 6-7 minutes on each side until fully cooked.
- 4. Once the chicken is cooked, remove it from the skillet and let it rest for a few minutes before slicing.
- 5. In the same skillet, add the bok choy and bell pepper. Sauté for about 5 minutes until tender.
- 6. Add the sliced chicken back to the skillet, pour in the low-sodium teriyaki sauce, and toss everything together for 2-3 minutes.
- 7. Serve the chicken and vegetables over brown rice, topped with diced tomato and sesame seeds.
Nutrition Facts
| Nutrition Facts (per serving) | |
|---|---|
| Calories | 350 kcal |
| Protein | 30g |
| Carbohydrates | 45g |
| Fiber | 6g |
| Sugar | 4g |
| Added Sugar | 1g |
| Fat | 8g |
| Saturated Fat | 1g |
Health Benefits
This Healthy Teriyaki Chicken Recipe is packed with lean protein from chicken, which helps keep you full and supports muscle maintenance. The brown rice provides complex carbohydrates and fiber, aiding digestion and promoting satiety. Bok choy and bell peppers add essential vitamins and minerals, making this dish a balanced option for various diets, including Mediterranean and low-carb. Always consult a healthcare professional if you have specific dietary concerns.
Serving Suggestions
- Pair with a side salad of mixed greens for added fiber and nutrients.
- Serve with a glass of water infused with lemon for a refreshing drink.
- Garnish with fresh cilantro or green onions for extra flavor.
Recipe Variations and Adjustments
teriyaki chicken recipe
Use the same ingredients but consider adding a side of steamed vegetables for extra fiber.
grilled teriyaki chicken recipe
Marinate the chicken in teriyaki sauce for at least 30 minutes before grilling for enhanced flavor.
FAQs About This Recipe
Can I use frozen chicken for this recipe?
Yes, just ensure it is fully thawed before cooking.
How can I make this dish spicier?
Add red pepper flakes or a dash of sriracha to the teriyaki sauce.
Is this recipe suitable for meal prep?
Absolutely! It stores well in the refrigerator for up to 4 days.
Can I substitute the brown rice?
Yes, quinoa or cauliflower rice are great alternatives.
What can I use instead of bok choy?
You can use spinach, kale, or broccoli as substitutes.
Allergy & Diet Restrictions
Why We Love This Recipe
We love this Healthy Teriyaki Chicken Recipe for its perfect balance of lean protein and vibrant vegetables, making it a satisfying choice for lunch or dinner. Packed with flavor yet low in sodium, it supports your weight loss goals without sacrificing taste. Plus, it's quick to prepare, making it ideal for busy days or travel. Enjoy a delicious meal that feels indulgent but is truly nutritious!
Recipe created by Fitmate Coach; inspired by Amy M.. It ensures the ideal combination of ingredients to support weight loss and healthy living.
Comments (2)
"Chicken teriyaki with brown rice bok choy bell pepper"
"That looks so tasty and nutritious!"