Mediterranean Diet Teriyaki Chicken Rice
Experience the perfect fusion of Asian flavors and Mediterranean-inspired healthfulness with this Mediterranean Diet Teriyaki Chicken Rice recipe. Featuring tender, golden-brown chicken coated in a savory homemade teriyaki sauce made with low-sodium soy sauce, honey, and fresh ginger, this dish pairs beautifully with nutty brown rice cooked in water or chicken broth for added depth. A colorful medley of steamed broccoli and cherry tomatoes brings a vibrant, nutrient-packed twist, while sesame seeds and scallions add a flavorful finishing touch. Quick to prepare in just 45 minutes and perfect for meal prepping, this wholesome recipe combines the comforts of teriyaki favorites with the heart-healthy principles of the Mediterranean diet, making it an irresistible choice for a balanced, nourishing meal. Serve garnished with fresh parsley for a burst of freshness!
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Recipe Information
Ingredients
- 2 pieces boneless, skinless chicken breasts
- 0.33 cup low-sodium soy sauce
- 2 tablespoons honey
- 1.5 tablespoons rice vinegar
- 1 teaspoon sesame oil
- 2 cloves minced garlic
- 1 teaspoon fresh grated ginger
- 2 tablespoons extra virgin olive oil
- 1 cup brown rice
- 2 cups water or low-sodium chicken broth
- 1 tablespoon sesame seeds
- 2 tablespoons chopped scallions (green parts only)
- 1 cup steamed broccoli florets
- 0.5 cup cherry tomatoes
- 2 tablespoons fresh parsley (optional for garnish)
Instructions
In a small bowl, whisk together the soy sauce, honey, rice vinegar, sesame oil, minced garlic, and grated ginger to make the teriyaki sauce. Set aside.
Cook the brown rice according to package instructions using water or chicken broth for added flavor. This typically takes about 25-30 minutes. Once cooked, fluff with a fork and keep warm.
While the rice cooks, heat 1 tablespoon of olive oil in a large skillet over medium heat. Add the chicken breasts and cook for 4-5 minutes on each side, or until cooked through and golden brown. Remove from the skillet and let rest for 5 minutes before slicing into strips.
In the same skillet, reduce the heat to low and add the prepared teriyaki sauce. Stir and simmer for 2-3 minutes, then return the sliced chicken to the skillet. Toss to coat the chicken in the sauce and cook for an additional 2 minutes.
In a separate small pan, heat the remaining 1 tablespoon of olive oil over medium heat. Add the steamed broccoli and cherry tomatoes, cooking for 2-3 minutes until warmed through, but still crisp. Season lightly with salt, if desired.
To assemble, divide the cooked brown rice evenly among 4 bowls. Top each serving with teriyaki chicken slices, the broccoli and cherry tomato mixture, and a sprinkle of sesame seeds.
Garnish with chopped scallions and parsley, if desired. Serve immediately and enjoy!
Nutrition Facts
Calories |
1473 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 62.1 g | 80% | |
| Saturated Fat | 10.7 g | 53% | |
| Polyunsaturated Fat | 7.9 g | ||
| Cholesterol | 296 mg | 99% | |
| Sodium | 3081 mg | 134% | |
| Total Carbohydrate | 103.5 g | 38% | |
| Dietary Fiber | 10.8 g | 39% | |
| Total Sugars | 39.7 g | ||
| Protein | 129.9 g | 260% | |
| Vitamin D | 0.1 mcg | 0% | |
| Calcium | 144 mg | 11% | |
| Iron | 8.8 mg | 49% | |
| Potassium | 1693 mg | 36% | |
*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.
