Mediterranean Diet Teriyaki Chicken Rice

Elevate your weeknight dinner with this flavorful and wholesome Mediterranean Diet Teriyaki Chicken Rice! This recipe beautifully blends the rich, savory allure of homemade teriyaki sauce with the heart-healthy principles of the Mediterranean diet. Featuring tender, golden-browned chicken breasts coated in a low-sodium soy sauce glaze with hints of honey, garlic, and ginger, this dish is both nutritious and irresistibly satisfying. Served over a bed of fluffy brown rice and complemented by vibrant steamed broccoli and cherry tomatoes, it’s a colorful, nutrient-packed meal the whole family will love. Garnished with sesame seeds, scallions, and optional fresh parsley, this easy-to-make, one-bowl wonder is perfect for meal prep or a quick, balanced dinner. Enjoy the harmony of global flavors and guilt-free indulgence in every bite!

Nutriscore Rating: 74/100

Prep Time:15 mins

Cook Time:30 mins

Total Time:45 mins

Servings: 4

Ingredients

• 2 pieces boneless, skinless chicken breasts
• 0.33 cup low-sodium soy sauce
• 2 tablespoons honey
• 1.5 tablespoons rice vinegar
• 1 teaspoon sesame oil
• 2 cloves minced garlic
• 1 teaspoon fresh grated ginger
• 2 tablespoons extra virgin olive oil
• 1 cup brown rice
• 2 cups water or low-sodium chicken broth
• 1 tablespoon sesame seeds
• 2 tablespoons chopped scallions (green parts only)
• 1 cup steamed broccoli florets
• 0.5 cup cherry tomatoes
• 2 tablespoons fresh parsley (optional for garnish)

Directions

Step 1

In a small bowl, whisk together the soy sauce, honey, rice vinegar, sesame oil, minced garlic, and grated ginger to make the teriyaki sauce. Set aside.

Step 2

Cook the brown rice according to package instructions using water or chicken broth for added flavor. This typically takes about 25-30 minutes. Once cooked, fluff with a fork and keep warm.

Step 3

While the rice cooks, heat 1 tablespoon of olive oil in a large skillet over medium heat. Add the chicken breasts and cook for 4-5 minutes on each side, or until cooked through and golden brown. Remove from the skillet and let rest for 5 minutes before slicing into strips.

Step 4

In the same skillet, reduce the heat to low and add the prepared teriyaki sauce. Stir and simmer for 2-3 minutes, then return the sliced chicken to the skillet. Toss to coat the chicken in the sauce and cook for an additional 2 minutes.

Step 5

In a separate small pan, heat the remaining 1 tablespoon of olive oil over medium heat. Add the steamed broccoli and cherry tomatoes, cooking for 2-3 minutes until warmed through, but still crisp. Season lightly with salt, if desired.

Step 6

To assemble, divide the cooked brown rice evenly among 4 bowls. Top each serving with teriyaki chicken slices, the broccoli and cherry tomato mixture, and a sprinkle of sesame seeds.

Step 7

Garnish with chopped scallions and parsley, if desired. Serve immediately and enjoy!

Nutrition Facts

Serving size	(1468.3g)

Amount per serving	% Daily Value*
Calories	1473.0

Total Fat 62.1g	0%
Saturated Fat 10.7g	0%
Polyunsaturated Fat 7.9g
Cholesterol 295.8mg	0%
Sodium 3080.6mg	0%
Total Carbohydrate 103.5g	0%
Dietary Fiber 10.8g	0%
Total Sugars 39.7g
Protein 129.9g	0%

Vitamin D 3.5IU	0%
Calcium 143.9mg	0%
Iron 8.8mg	0%
Potassium 1692.8mg	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: 37.4%

Protein: 34.8%

Carbs: 27.7%