Heart-Healthy Chicken Teriyaki

Savor the irresistible flavors of our Heart-Healthy Chicken Teriyaki, a wholesome twist on the classic dish that’s perfect for clean eating and packed with nutrients. Tender strips of boneless, skinless chicken breast are coated in a homemade teriyaki sauce made with low-sodium soy sauce, honey, fresh ginger, and garlic for a sweet-savory balance that’s both delicious and diet-friendly. Paired with steamed broccoli and red bell peppers for a vibrant pop of color and a boost of vitamins, this dish is served over hearty brown rice for a fiber-rich base. Finished with a sprinkle of sesame seeds and green onions, this recipe is not only heart-smart but also easy to prepare in just 40 minutes. Ideal for weeknight dinners or meal prep, it’s a nutritious and flavorful way to satisfy your teriyaki cravings guilt-free.

Nutriscore Rating: 76/100

Prep Time:15 mins

Cook Time:25 mins

Total Time:40 mins

Servings: 4

Ingredients

• 1 pound boneless, skinless chicken breast
• 0.25 cup low-sodium soy sauce
• 2 tablespoons honey
• 1 inch piece fresh ginger
• 2 cloves garlic
• 1 tablespoon rice vinegar
• 1 teaspoon sesame oil
• 1 tablespoon cornstarch
• 0.25 cup water
• 1 head broccoli
• 1 medium red bell pepper
• 2 stalks green onions
• 1 tablespoon sesame seeds
• 2 cups brown rice

Directions

Step 1

Begin by cooking the brown rice according to package instructions. This usually takes about 40 minutes, so it's best to start it first.

Step 2

While the rice is cooking, prepare the teriyaki sauce. In a small bowl, mix together the low-sodium soy sauce, honey, grated ginger, minced garlic, rice vinegar, and sesame oil.

Step 3

Slice the chicken breast into thin strips. In a separate small bowl, mix the cornstarch with 2 tablespoons of water to create a slurry.

Step 4

Heat a non-stick skillet over medium heat. Add the chicken strips and cook for 4-5 minutes on each side until cooked through and lightly browned. Remove the chicken from the skillet and set aside.

Step 5

In the same skillet, pour in the teriyaki sauce mixture and bring it to a simmer. Let it cook for about 1-2 minutes until it starts to thicken.

Step 6

Whisk the cornstarch slurry into the sauce, stirring constantly to avoid lumps. Once the sauce has thickened, return the chicken to the skillet and toss to coat evenly.

Step 7

Meanwhile, cut the broccoli into bite-sized florets and the red bell pepper into thin strips. Steam them until just tender, about 4-5 minutes.

Step 8

Mix the steamed vegetables into the teriyaki chicken, stirring until everything is well combined and coated with sauce.

Step 9

Chop the green onions finely and sprinkle them over the chicken and vegetable mixture just before serving. Add sesame seeds for garnish.

Step 10

Serve the Heart-Healthy Chicken Teriyaki over the cooked brown rice and enjoy a delicious, nutritious meal.

Nutrition Facts

Serving size	(1526.1g)

Amount per serving	% Daily Value*
Calories	1752.4

Total Fat 40.5g	0%
Saturated Fat 8.3g	0%
Polyunsaturated Fat 8.0g
Cholesterol 385.6mg	0%
Sodium 2833.4mg	0%
Total Carbohydrate 171.2g	0%
Dietary Fiber 19.4g	0%
Total Sugars 45.5g
Protein 171.2g	0%

Vitamin D 22.7IU	0%
Calcium 285.7mg	0%
Iron 11.7mg	0%
Potassium 2733.9mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 21.0%

Protein: 39.5%

Carbs: 39.5%