Mediterranean Diet Chicken Teriyaki

Elevate your weeknight dinner with this Mediterranean Diet Chicken Teriyaki, a healthy twist on the classic Asian-inspired favorite. Perfectly seared chicken breasts are marinated in a luscious blend of low-sodium soy sauce, olive oil, honey, rice vinegar, garlic, and fresh ginger for a flavor-packed meal that’s rich in nutrients and heart-healthy. Paired with tender-crisp red bell peppers and broccoli, and served atop wholesome quinoa, this dish combines Mediterranean diet principles with the bold, umami-rich notes of teriyaki sauce. Finished with a sprinkling of sesame seeds and fresh green onions, this vibrant, protein-packed meal is as visually stunning as it is delicious. Ready in under an hour, it’s a satisfying, gluten-free dinner idea perfect for busy weeknights or casual entertaining.

Nutriscore Rating: 74/100

Prep Time:15 mins

Cook Time:30 mins

Total Time:45 mins

Servings: 4

Ingredients

• 2 pieces Chicken breast
• 0.25 cup Low-sodium soy sauce
• 2 tablespoons Olive oil
• 2 tablespoons Honey
• 1 tablespoon Rice vinegar
• 2 cloves Garlic cloves
• 1 inch piece Ginger root
• 1 tablespoon Sesame seeds
• 2 stalks Green onions
• 1 medium Red bell pepper
• 2 cups Broccoli florets
• 2 cups Cooked quinoa

Directions

Step 1

Start by preparing the teriyaki marinade. In a small mixing bowl, combine the low-sodium soy sauce, olive oil, honey, rice vinegar, finely minced garlic, and grated ginger. Whisk together until well mixed.

Step 2

Place the chicken breasts in a shallow dish or a resealable plastic bag. Pour the marinade over the chicken, ensuring they are fully coated. Let them marinate in the refrigerator for at least 30 minutes, or for optimal flavor, up to 2 hours.

Step 3

While the chicken is marinating, prep the vegetables. Slice the red bell pepper into thin strips. Chop the green onions, keeping the whites and greens separate.

Step 4

In a large skillet over medium-high heat, add a tablespoon of olive oil. Once hot, add the chicken breasts, reserving the marinade. Sear the chicken for about 5-6 minutes on each side or until fully cooked and slightly caramelized. Once cooked, remove from the skillet and set aside.

Step 5

In the same skillet, add the sliced red bell pepper and broccoli florets. Sauté the vegetables for about 5 minutes or until they are tender-crisp. Add the reserved marinade to the skillet and bring it to a simmer, then reduce the heat to low.

Step 6

Return the chicken to the skillet, spooning the sauce over to coat the chicken. Allow it to simmer for a couple of minutes to absorb the flavors.

Step 7

To serve, slice the chicken breasts, and arrange them over cooked quinoa. Top with the sautéed vegetables and teriyaki sauce.

Step 8

Garnish with sesame seeds and the green parts of the chopped green onions for a fresh and aromatic finish.

Step 9

Enjoy your Mediterranean Diet Chicken Teriyaki served warm, as a nutrient-rich, delicious meal.

Nutrition Facts

Serving size	(1104.5g)

Amount per serving	% Daily Value*
Calories	1360.7

Total Fat 49.2g	0%
Saturated Fat 8.0g	0%
Polyunsaturated Fat 5.9g
Cholesterol 206.4mg	0%
Sodium 2911.5mg	0%
Total Carbohydrate 138.3g	0%
Dietary Fiber 19.3g	0%
Total Sugars 44.7g
Protein 101.8g	0%

Vitamin D 0IU	0%
Calcium 228.3mg	0%
Iron 12.2mg	0%
Potassium 1729.4mg	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: 31.6%

Protein: 29.0%

Carbs: 39.4%