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?

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!

Chicken Teriyaki Fried Rice


Serves: 4

Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes


  • 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


    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

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