Looking for an easy, delicious, and healthy meal all in one bowl? Teriyaki Chicken with Brown Rice and Steamed Broccoli is the answer. This dish blends savory and sweet flavors with lean protein, whole grains, and fiber-rich vegetables. Whether you’re cooking for your family or meal prepping for the week, this balanced meal offers both taste and nutrition in every bite.
What Is Teriyaki Chicken with Brown Rice and Steamed Broccoli?
Teriyaki Chicken is a Japanese-inspired dish where chicken is cooked in a sweet and savory soy-based sauce. When paired with brown rice and steamed broccoli, it becomes a full, balanced meal. It offers high-quality protein from the chicken, complex carbohydrates from the brown rice, and vitamins and fiber from the broccoli. This dish is colorful, flavorful, and easy enough for a weeknight dinner.
Health Benefits and Things to Keep in Mind
Health Benefits
Chicken is a great source of lean protein, which helps build and repair muscles and keeps you full longer. Brown rice provides complex carbohydrates and dietary fiber, which can help regulate digestion and maintain energy levels. Broccoli is high in vitamins C and K, as well as fiber and antioxidants that support your immune system and overall health.
Precautions
Teriyaki sauce can be high in sodium and sugar. To make this meal healthier, you can use low-sodium soy sauce and reduce the amount of added sugar in the recipe. People watching their sodium intake, such as those with high blood pressure, should pay attention to the amount of sauce used. You can also make your own sauce at home to better control the ingredients.
Easy Teriyaki Chicken with Brown Rice and Steamed Broccoli Recipe
Ingredients
- 2 boneless, skinless chicken breasts, cut into bite-sized pieces
- 1 tablespoon olive oil
- 2 cups cooked brown rice
- 2 cups broccoli florets
- 1/4 cup low-sodium soy sauce
- 2 tablespoons honey or maple syrup
- 1 tablespoon rice vinegar (optional)
- 1 teaspoon sesame oil
- 2 cloves garlic, minced
- 1 teaspoon grated ginger
- 1 teaspoon cornstarch mixed with 2 tablespoons water (optional, for thickening)
- Sesame seeds and sliced green onions for garnish (optional)
Instructions
- First, cook the brown rice according to the package directions. Set aside and keep warm.
- Steam the broccoli in a steamer or in a pot with 1/2 inch of water. Cook over medium heat for 4-6 minutes, until bright green and tender-crisp. Drain and set aside.
- In a small bowl, mix together the soy sauce, honey (or maple syrup), rice vinegar, sesame oil, minced garlic, and grated ginger. This is your teriyaki sauce.
- Heat 1 tablespoon olive oil in a large skillet over medium heat. Add the chicken pieces and cook for 5-7 minutes, stirring occasionally, until the chicken is fully cooked and lightly browned.
- Reduce heat to low and pour the teriyaki sauce over the cooked chicken. Stir to coat well, and simmer for 3-5 minutes. If you want a thicker sauce, stir in the cornstarch-water mixture and cook for 1-2 minutes more.
- To serve, place 1/2 cup of brown rice in each serving bowl, top with teriyaki chicken, and add a side of steamed broccoli. Sprinkle with sesame seeds and green onions if desired.
Conclusion
Teriyaki Chicken with Brown Rice and Steamed Broccoli is a wholesome, balanced meal you can feel good about eating. It’s easy to prepare, customizable, and family-friendly. Whether you’re prepping lunches for the week or whipping up a quick dinner, this recipe supports a healthy lifestyle without sacrificing flavor. Try it out and enjoy the benefits of a nutritious plate packed with flavor and texture.
Share this content:
