Heart-Healthy Chicken Hibachi
Bring the vibrant flavors of Japanese cuisine to your table with this "Heart-Healthy Chicken Hibachi" recipe that prioritizes nutrition without sacrificing taste. This wholesome take on a hibachi classic features tender, marinated chicken breast stir-fried to perfection alongside a colorful medley of fresh vegetables like broccoli, carrots, and bell peppers. The marinade—crafted from low-sodium soy sauce, rice vinegar, honey, garlic, and ginger—adds a deliciously balanced umami flavor while keeping sodium in check. Served over fiber-rich brown rice and topped with toasted sesame seeds and scallions, this dish is as nourishing as it is satisfying. Ready in under an hour, this easy recipe is perfect for busy weeknights or a health-conscious family dinner.
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Recipe Information
Ingredients
- 450 g boneless, skinless chicken breast
- 60 ml low-sodium soy sauce
- 30 ml rice vinegar
- 15 ml honey
- 5 ml sesame oil
- 2 garlic cloves, minced
- 5 g fresh ginger, grated
- 200 g brown rice
- 150 g broccoli florets
- 1 carrot, julienned
- 1 red bell pepper, sliced
- 1 zucchini, sliced
- 1 onion, sliced
- 15 ml olive oil
- 10 g sesame seeds
- 2 scallions, sliced
Instructions
Start by preparing the marinade. In a small bowl, combine low-sodium soy sauce, rice vinegar, honey, sesame oil, minced garlic, and grated ginger. Whisk these ingredients together until well combined.
Dice the chicken breast into bite-sized pieces and place them in a resealable plastic bag or a shallow dish. Pour the marinade over the chicken pieces, seal the bag or cover the dish, and refrigerate for at least 15 minutes.
While the chicken is marinating, cook the brown rice according to the package instructions. Typically, this will involve rinsing the rice, adding it to a pot with water, bringing it to a boil, reducing the heat to low, and simmering covered for about 20 minutes until the water is absorbed.
Heat olive oil in a large non-stick skillet or a wok over medium-high heat. Add the marinated chicken pieces (discard the remaining marinade) and cook for about 5-7 minutes, stirring occasionally, until the chicken is cooked through and lightly browned.
Remove the chicken from the skillet and set aside. In the same skillet, add a little more olive oil if needed and add broccoli, carrot, red bell pepper, zucchini, and onion.
Stir-fry the vegetables for approximately 5-7 minutes until they are tender-crisp.
Return the chicken to the skillet with the vegetables and toss to combine everything. Cook for an additional 2 minutes to heat through.
Divide the brown rice among serving plates and top with the chicken and vegetable mixture.
Sprinkle sesame seeds and sliced scallions over the top for garnish before serving.
Nutrition Facts
Calories |
1465 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 44.3 g | 57% | |
| Saturated Fat | 8.9 g | 44% | |
| Polyunsaturated Fat | 5.9 g | ||
| Cholesterol | 382 mg | 127% | |
| Sodium | 2496 mg | 109% | |
| Total Carbohydrate | 102.3 g | 37% | |
| Dietary Fiber | 16.8 g | 60% | |
| Total Sugars | 30.3 g | ||
| Protein | 165.4 g | 331% | |
| Vitamin D | 0.6 mcg | 3% | |
| Calcium | 254 mg | 20% | |
| Iron | 10.8 mg | 60% | |
| Potassium | 2348 mg | 50% | |
*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.
