Are you looking for a quick dinner that is healthy, delicious, and budget-friendly? This Healthy Teriyaki Chicken Rice Bowl is ready in just 30 minutes, making it much faster than waiting for takeout delivery.
Unlike store-bought sauces that are packed with refined sugars and preservatives, our homemade teriyaki glaze uses raw honey, fresh garlic, and ginger for a clean, nutrient-dense profile. It is the perfect easy weeknight dinner or high-protein meal prep option.
Table of Contents
- Why You’ll Love This Recipe
- Ingredients and Notes
- Printable Recipe Card
- Step-by-Step Instructions
- Expert Cooking Tips
- Storage and Reheating
- Frequently Asked Questions (FAQs)
Why You’ll Love This Recipe
- 30-Minute Dinner: Minimal prep and cook time make it ideal for busy weeknights.
- Vibrant & Colorful: Beautiful green broccoli, orange carrots, and caramelized glazed chicken look stunning and appetizing.
- Better Than Takeout: Rich sweet-savory flavor without the heavy sugars or MSG.
- Reheats Beautifully: Packed with juicy chicken thighs that stay tender when warmed up.
Ingredients and Notes
Here are the ingredients you need to make this healthy bowl, with measurements listed in both US customary and metric units.
For the Chicken:
- Chicken Thighs (1.5 lbs / 680 g): Cut into bite-sized pieces. Thighs stay tender and juicy during searing.
- Toasted Sesame Oil (1 tbsp / 15 ml): For a rich, nutty flavor.
- Salt and Pepper: A pinch of kosher salt (1/2 tsp / 3 g) and black pepper (1/4 tsp / 0.6 g).
For the Teriyaki Glaze:
- Low-Sodium Soy Sauce (1/2 cup / 120 ml): Keeps the sodium content lower.
- Honey or Pure Maple Syrup (1/4 cup / 60 ml): Naturally sweetens and helps caramelize the glaze.
- Rice Vinegar (1 tbsp / 15 ml): Balances the sweetness with mild acidity.
- Aromatics: 3 cloves of minced garlic and 1 inch / 2.5 cm of grated fresh ginger.
- Cornstarch Slurry: 1 tbsp / 8 g of cornstarch mixed with 1 tbsp / 15 ml of cold water.
For the Bowl Base & Veggies:
- Jasmine Rice (2 cups / 370 g raw): Rinsed and cooked in 2 cups / 470 ml of low-sodium chicken broth.
- Steamed Vegetables: 4 cups / 300 g of broccoli florets and 2 medium / 150 g of sliced carrots.
- Garnish: Sliced green onions and toasted sesame seeds.
Healthy Teriyaki Chicken Rice Bowl
Healthy Teriyaki Chicken Rice Bowl
Course: Healthy Dinner, Meal Prep, Recipes4
servings30
minutes40
minutes300
kcalA quick, clean, and delicious meal prep staple featuring tender seared chicken thighs in a low-sodium ginger-garlic glaze, served with fresh steamed vegetables and fluffy jasmine rice.
Ingredients
1.5 lbs / 680 g chicken thighs, cut into bite-sized pieces
1 tbsp / 15 ml toasted sesame oil
1/2 tsp / 3 g kosher salt
1/4 tsp / 0.6 g black pepper
1/2 cup / 120 ml low-sodium soy sauce
1/4 cup / 60 ml honey
1/2 tsp / 15 ml rice vinegar
3 cloves garlic, minced
1 inch / 2.5 cm fresh ginger, grated
1 tbsp / 8 g cornstarch mixed with 1 tbsp / 15 ml cold water
2 cups / 370 g raw jasmine rice
4 cups / 300 g broccoli florets
2 medium / 150 g carrots, sliced
Directions
- Cook the Rice: Rinse jasmine rice under cold water for 1 minute. Combine with water, bring to a boil, cover, reduce to low, and simmer for 15 minutes. Let sit covered for 5 minutes, then fluff with a fork.
- Mix the Sauce: In a medium bowl, whisk together low-sodium soy sauce, honey, rice vinegar, garlic, and ginger. In a separate small dish, dissolve cornstarch in cold water.
- Sear the Chicken: Heat sesame oil in a large skillet over medium-high heat. Season chicken with salt and pepper, add to the skillet in a single layer, and cook for 3-4 minutes per side until golden brown.
- Glaze: Reduce heat to medium, pour the teriyaki sauce over the chicken, and simmer for 2 minutes. Stir the cornstarch slurry and pour it into the skillet, stirring constantly for 1 minute until thick and glossy.
- Steam the Veggies: Steam broccoli florets and carrot slices for 4-5 minutes until tender-crisp.
- Assemble and Serve: Divide rice among four bowls, top with seared chicken and steamed vegetables. Garnish with sliced green onions and sesame seeds.
Step-by-Step Instructions
Step 1: Cook the Jasmine Rice. Rinse the rice under cold water for 1 minute to remove excess surface starch. Combine the rinsed rice and low-sodium chicken broth in a medium saucepan. Bring to a boil, cover with a tight-fitting lid, lower the heat, and simmer for 15 minutes. Remove from heat and let steam covered for 5 minutes before fluffing.
Step 2: Whisk the Glaze. In a medium bowl, whisk together low-sodium soy sauce, honey, rice vinegar, minced garlic, and grated ginger. In a separate small dish, stir the cornstarch and cold water until smooth. This slurry prevents the sauce from clumping when added to the heat.
Step 3: Sear the Chicken. Pat the chicken thighs dry with paper towels to ensure a golden crust. Season the chicken with salt and pepper. Heat sesame oil in a large skillet over medium-high heat, and sear the chicken pieces in a single layer for 3-4 minutes on each side until fully cooked.
Step 4: Glaze and Thickens. Turn down the heat to medium. Pour the soy-honey sauce over the chicken, scraping up any browned bits on the pan. Let the sauce bubble for 2 minutes, then stir in the cornstarch slurry. Stir continuously for 1 minute until the sauce thickens into a glossy glaze.
Step 5: Steam the Veggies. Boil 1 inch / 2.5 cm of water in a pot. Add broccoli florets and carrot slices to a steamer basket, place over the boiling water, and cover. Steam for 4-5 minutes until the veggies are tender but still retain a pleasant crunch.
Step 6: Assemble. Divide the fluffy cooked jasmine rice among four bowls. Spoon the seared teriyaki chicken and steamed vegetables next to the rice. Garnish with fresh green onions and toasted sesame seeds.
Expert Cooking Tips
- Use a Hot Skillet: Make sure your pan is fully heated before adding the chicken to get a restaurant-quality golden sear.
- Rinse Your Rice: Rinsing is the secret to fluffy rice that doesn’t clump together.
- Low-Sodium is Key: Regular soy sauce makes the glaze way too salty. Always choose low-sodium soy sauce.
- Prep Before Cooking: Chop the garlic, ginger, and vegetables before turning on the stove. This fast-moving recipe goes quickly once the heat is on!
Storage and Reheating
Refrigerator: Let the chicken, rice, and vegetables cool completely to room temperature. Store them in airtight glass meal-prep containers in the fridge for up to 4 days.
Reheating: Place a portion in a microwave-safe bowl. Sprinkle a teaspoon of water over the rice, cover with a damp paper towel, and microwave for 1.5 to 2 minutes until hot.
Frequently Asked Questions (FAQs)
Q: Can I use chicken breasts?
A: Yes, but chicken breasts dry out quicker. Reduce the searing time by 1 minute per side so they stay juicy.
Q: How do I make this gluten-free?
A: Swap the low-sodium soy sauce with gluten-free tamari or coconut aminos in a 1:1 ratio.
Q: Can I make this meal vegetarian?
A: Absolutely. Replace the chicken thighs with cubed, extra-firm tofu pressed and pan-fried until crispy.
Q: What other vegetables can I use?
A: Red bell peppers, snap peas, sliced zucchini, and bok choy are all excellent choices that pair perfectly with teriyaki glaze.