Heart-Healthy Chicken Teriyaki
Elevate your weeknight dinner routine with this Heart-Healthy Chicken Teriyaki recipe, a flavorful twist on the classic dish that’s perfect for those seeking a nutritious, low-sodium option. Featuring tender boneless, skinless chicken breast cooked in a homemade teriyaki sauce crafted from low-sodium soy sauce, honey, fresh ginger, and garlic, this recipe balances savory and sweet while keeping your health in mind. Colorful steamed broccoli and red bell peppers add crunch and essential nutrients, while brown rice provides a wholesome base. Finished with vibrant green onions and a sprinkle of sesame seeds, this dish is not only packed with flavor but also optimized for heart health. Ready in just 40 minutes, it's an easy, guilt-free meal your whole family will love.
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Recipe Information
Ingredients
- 1 pound boneless, skinless chicken breast
- 0.25 cup low-sodium soy sauce
- 2 tablespoons honey
- 1 inch piece fresh ginger
- 2 cloves garlic
- 1 tablespoon rice vinegar
- 1 teaspoon sesame oil
- 1 tablespoon cornstarch
- 0.25 cup water
- 1 head broccoli
- 1 medium red bell pepper
- 2 stalks green onions
- 1 tablespoon sesame seeds
- 2 cups brown rice
Instructions
Begin by cooking the brown rice according to package instructions. This usually takes about 40 minutes, so it's best to start it first.
While the rice is cooking, prepare the teriyaki sauce. In a small bowl, mix together the low-sodium soy sauce, honey, grated ginger, minced garlic, rice vinegar, and sesame oil.
Slice the chicken breast into thin strips. In a separate small bowl, mix the cornstarch with 2 tablespoons of water to create a slurry.
Heat a non-stick skillet over medium heat. Add the chicken strips and cook for 4-5 minutes on each side until cooked through and lightly browned. Remove the chicken from the skillet and set aside.
In the same skillet, pour in the teriyaki sauce mixture and bring it to a simmer. Let it cook for about 1-2 minutes until it starts to thicken.
Whisk the cornstarch slurry into the sauce, stirring constantly to avoid lumps. Once the sauce has thickened, return the chicken to the skillet and toss to coat evenly.
Meanwhile, cut the broccoli into bite-sized florets and the red bell pepper into thin strips. Steam them until just tender, about 4-5 minutes.
Mix the steamed vegetables into the teriyaki chicken, stirring until everything is well combined and coated with sauce.
Chop the green onions finely and sprinkle them over the chicken and vegetable mixture just before serving. Add sesame seeds for garnish.
Serve the Heart-Healthy Chicken Teriyaki over the cooked brown rice and enjoy a delicious, nutritious meal.
Nutrition Facts
Calories |
1752 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 40.5 g | 52% | |
| Saturated Fat | 8.3 g | 42% | |
| Polyunsaturated Fat | 8.0 g | ||
| Cholesterol | 386 mg | 129% | |
| Sodium | 2833 mg | 123% | |
| Total Carbohydrate | 171.2 g | 62% | |
| Dietary Fiber | 19.4 g | 69% | |
| Total Sugars | 45.5 g | ||
| Protein | 171.2 g | 342% | |
| Vitamin D | 0.6 mcg | 3% | |
| Calcium | 286 mg | 22% | |
| Iron | 11.7 mg | 65% | |
| Potassium | 2734 mg | 58% | |
*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.
