Mediterranean Diet Chicken Teriyaki
Discover a tantalizing fusion with this Mediterranean Diet Chicken Teriyaki—a light, nutritious spin on the beloved classic! Featuring tender chicken breasts marinated in a flavorful blend of low-sodium soy sauce, olive oil, honey, and fresh aromatics like garlic and ginger, this recipe retains the rich umami of traditional teriyaki while emphasizing heart-healthy ingredients. Sautéed broccoli and red bell peppers add vibrant color and crunchy texture, while cooked quinoa serves as the perfect wholesome base. Finished with a sprinkle of sesame seeds and fresh green onions, this dish is an irresistible balance of sweet, savory, and nutrient-rich—ready in under an hour. Ideal for anyone seeking a Mediterranean diet-friendly alternative to a takeout favorite, this recipe is sure to delight your taste buds while supporting a healthy lifestyle.
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Recipe Information
Ingredients
- 2 pieces Chicken breast
- 0.25 cup Low-sodium soy sauce
- 2 tablespoons Olive oil
- 2 tablespoons Honey
- 1 tablespoon Rice vinegar
- 2 cloves Garlic cloves
- 1 inch piece Ginger root
- 1 tablespoon Sesame seeds
- 2 stalks Green onions
- 1 medium Red bell pepper
- 2 cups Broccoli florets
- 2 cups Cooked quinoa
Instructions
Start by preparing the teriyaki marinade. In a small mixing bowl, combine the low-sodium soy sauce, olive oil, honey, rice vinegar, finely minced garlic, and grated ginger. Whisk together until well mixed.
Place the chicken breasts in a shallow dish or a resealable plastic bag. Pour the marinade over the chicken, ensuring they are fully coated. Let them marinate in the refrigerator for at least 30 minutes, or for optimal flavor, up to 2 hours.
While the chicken is marinating, prep the vegetables. Slice the red bell pepper into thin strips. Chop the green onions, keeping the whites and greens separate.
In a large skillet over medium-high heat, add a tablespoon of olive oil. Once hot, add the chicken breasts, reserving the marinade. Sear the chicken for about 5-6 minutes on each side or until fully cooked and slightly caramelized. Once cooked, remove from the skillet and set aside.
In the same skillet, add the sliced red bell pepper and broccoli florets. Sauté the vegetables for about 5 minutes or until they are tender-crisp. Add the reserved marinade to the skillet and bring it to a simmer, then reduce the heat to low.
Return the chicken to the skillet, spooning the sauce over to coat the chicken. Allow it to simmer for a couple of minutes to absorb the flavors.
To serve, slice the chicken breasts, and arrange them over cooked quinoa. Top with the sautéed vegetables and teriyaki sauce.
Garnish with sesame seeds and the green parts of the chopped green onions for a fresh and aromatic finish.
Enjoy your Mediterranean Diet Chicken Teriyaki served warm, as a nutrient-rich, delicious meal.
Nutrition Facts
Calories |
1361 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 49.2 g | 63% | |
| Saturated Fat | 8.0 g | 40% | |
| Polyunsaturated Fat | 5.9 g | ||
| Cholesterol | 206 mg | 69% | |
| Sodium | 2912 mg | 127% | |
| Total Carbohydrate | 138.3 g | 50% | |
| Dietary Fiber | 19.3 g | 69% | |
| Total Sugars | 44.7 g | ||
| Protein | 101.8 g | 204% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 228 mg | 18% | |
| Iron | 12.2 mg | 68% | |
| Potassium | 1729 mg | 37% | |
*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.
