Chicken Teriyaki Fried Rice

logo-6

Sometimes you just need a quick healthy meal you can put together in a short amount of time. I came home from work tonight starving and debating just making a grilled cheese and calling it a night. Instead I decided to throw together a 30 minute stir fry combining some healthy and satisfying ingredients.

I love variations of fried rice. I’ve made quite a few versions already: Veggie Fried Rice, Bok Choy Fried Rice, and Turkey Fried Rice. I like these types of dishes because you can combine filling brown rice with lots of healthy veggies and protein. I had some chicken breast and some yummy Veri Veri Teriyaki Sauce, so I figured why not try a new version?

logo-3

Using the veggies I had on hand, broccoli, carrots, peas and onions, I quickly put this together and was really happy (and satisfied) with the result. I love adding peas to stir fries because they add great texture and are super filling, owing to healthy omega-3 fatty acids, fiber and protein. They add a nice contrast to the other ingredients.

The result of this experiment? A healthy weeknight dinner. Perfect for a post-workout dinner or a leftover lunch. Clocking in at 404 calories, it has a whopping 30 grams of protein!

logo-5

5.0 from 1 reviews

Chicken Teriyaki Fried Rice
 
Prep time

Cook time

Total time

 

Author:
Recipe type: 30 minute dinner
Serves: 4

Ingredients
  • 1 cup brown rice, cooked according to package directions
  • 1 tbsp extra virgin olive oil
  • 1 medium onion, sliced
  • 1 lb boneless, skinless chicken breast, cut into 1″ chunks
  • 3-4 cups of broccoli florets, chopped (approx 1 large head of broccoli)
  • 3-4 medium carrots, peeled and chopped
  • 1 cup frozen peas
  • ¼ cup teriyaki sauce
  • optional: sesame seeds

Instructions
  1. In a large wok or dutch oven, saute onion in olive oil on med heat 2-3 min
  2. Add chicken and brown, 4-5 minutes
  3. Add broccoli, carrots and peas, stir fry for another 4-5 minutes
  4. Add rice and teriyaki sauce, combine thoroughly and stir fry for another 5 minutes
  5. Serve sprinkled with sesame seeds

 

Screen shot 2013-03-20 at 8.32.31 PM

 

 

, , , ,

8 Responses to Chicken Teriyaki Fried Rice

  1. yummychunklet March 21, 2013 at 2:28 am #

    Wonderful fried rice!

  2. mjskit March 21, 2013 at 3:17 am #

    Glad to see someone else use brown rice with their stirfry. This looks DElicious!

  3. Nami | Just One Cookbook March 21, 2013 at 5:09 pm #

    Fried rice! I always have frozen rice (rice that I freeze) and it’s my go-to dish when I have to cook in 15 minutes! :D Your fried rice looks delicious. And teriyaki flavor~~~! :)

  4. It must be delicious, I’ll try to add tofu :)

  5. Angie@Angie's Recipes March 22, 2013 at 9:39 am #

    A high protein, low calorie and delicious meal!

  6. CCU March 23, 2013 at 2:33 am #

    Mmm love fried rice all the time :D

    Cheers
    CCU

  7. Kristina March 23, 2013 at 2:11 pm #

    Yumm…! I love fried rice. All kinds. Definitely a weeknight staple :) Love the teriyaki!

  8. Kristina April 7, 2013 at 2:44 pm #

    I’m trying this tonight :) Im excited to try the teriyaki!! I always make fried rice, but never like this, can’t wait!

Leave a Reply

Rate this recipe: