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Healthy Chicken Teriyaki Bowls - Fresh, Balanced, and Weeknight-Friendly

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Prep Time 15 minutes
Cook Time 20 minutes
Total Time 35 minutes
Servings: 4 servings
Ingredients Method

Ingredients
  

  • For the chicken and bowls: 1.5 pounds boneless, skinless chicken breast (or thighs), cut into bite-size pieces
  • 2 cups broccoli florets
  • 1 cup matchstick carrots (or thinly sliced)
  • 1 cup shelled edamame (thawed if frozen)
  • 1 red bell pepper, thinly sliced
  • 2–3 green onions, sliced
  • 3 cups cooked brown rice or quinoa (about 1 cup dry)
  • 1 tablespoon avocado or olive oil
  • Salt and black pepper, to taste
  • For the lighter teriyaki sauce: 1/3 cup low-sodium soy sauce or tamari
  • 1/3 cup pineapple juice (100% juice, no added sugar)
  • 2 tablespoons rice vinegar
  • 1–2 tablespoons honey or maple syrup (to taste)
  • 2 teaspoons toasted sesame oil
  • 2 cloves garlic, minced
  • 1 teaspoon fresh ginger, grated (or 1/2 teaspoon ground ginger)
  • 1 tablespoon cornstarch mixed with 2 tablespoons cold water (slurry)
  • 1–2 tablespoons water, as needed to thin
  • Optional heat: 1/4 teaspoon red pepper flakes or a small dash of sriracha
  • Toppings (optional but great): Toasted sesame seeds
  • Extra sliced green onions
  • Pickled ginger
  • Lime wedges
  • Nori strips or furikake

Method
 

  1. Cook your base: Make brown rice or quinoa according to package directions. Fluff and set aside, covered, to keep warm.
  2. Mix the sauce: In a small bowl, whisk soy sauce, pineapple juice, rice vinegar, honey, sesame oil, garlic, ginger, and red pepper flakes (if using). In a separate small cup, stir cornstarch with cold water until smooth. Keep both nearby.
  3. Prep the chicken: Pat chicken dry. Season with a pinch of salt and pepper. This helps a quick sear and better flavor.
  4. Sear the chicken: Heat oil in a large skillet over medium-high. Add chicken in a single layer. Cook 5–7 minutes, stirring a few times, until golden and just cooked through. Transfer to a plate.
  5. Cook the veggies: In the same pan, add broccoli and bell pepper with a splash of water. Stir-fry 3–4 minutes until crisp-tender. Add carrots and edamame and cook 1–2 minutes more. Season lightly with salt and pepper.
  6. Make it saucy: Return chicken to the pan. Pour in the teriyaki mixture and bring to a gentle simmer. Stir in the cornstarch slurry and cook 1–2 minutes, stirring, until the sauce thickens and turns glossy. If it gets too thick, add 1–2 tablespoons water to loosen. Taste and adjust sweetness or salt.
  7. Assemble the bowls: Spoon rice or quinoa into bowls. Top with chicken and veggies. Scatter green onions and sesame seeds. Add any extras you like.
  8. Serve: A squeeze of lime brightens everything. Enjoy warm.