Teriyaki Chicken Stir-Fry

Name: Teriyaki Chicken Stir-Fry
Prep time: 15 min
Cook time: 20 min
Yield: 4 servings
Ingredients: 600g chicken breast; 1 cup dry brown rice; 3 cups florets broccoli; 1.5 cups snap peas; 1 large red bell pepper; 3 tbsp soy sauce; 2 tbsp mirin; 1 tsp honey; 1.5 tsp grated fresh ginger; 3 cloves garlic; 1 tsp cornstarch; 1 tsp sesame oil; 1 tbsp olive oil; 0.25 tsp salt; 0.25 tsp black pepper; 3 stalks green onion; 1 tsp sesame seeds

Juicy chicken breast strips stir-fried with broccoli, snap peas, and bell peppers
in a homemade teriyaki sauce made with low-sodium soy sauce, mirin, ginger, and
a touch of honey. Served over brown rice for a weeknight dinner that beats takeout
in both flavor and nutrition.

Bottled teriyaki sauce is one of the sneakiest sources of excess sodium and sugar
in the grocery store — a single serving can contain over 600mg sodium and 10 grams
of added sugar before you even add the rest of your meal. Making your own takes less
than 5 minutes and the difference in taste, and nutritional quality, is dramatic.

This homemade teriyaki leans on the natural sweetness of mirin and just a teaspoon
of honey, with fresh ginger and garlic providing aromatic depth that no bottle can
replicate. The low-sodium soy sauce keeps things savory without the sodium overload,
and a cornstarch slurry gives the sauce that glossy, restaurant-style coat that
clings to every piece of chicken and vegetable.

The vegetable lineup here was chosen for both nutrition and texture. Broccoli
contributes sulforaphane and vitamin C, snap peas add a satisfying crunch and
plant-based protein, and red bell pepper rounds out the color and sweetness. Over
nutty brown rice, this is a complete, balanced dinner with over 35 grams of protein
per serving and a sodium count that stays well within a healthy range.

✅ Why This Recipe Is Healthy

• High protein: 36g per serving from lean chicken breast
• Low sodium swap: Homemade teriyaki has roughly half the sodium of bottled sauce
• Fiber-rich: Brown rice and three vegetables provide over 6g fiber per serving
• Minimal added sugar: Just 1 tsp honey for the whole recipe versus 8+ tsp in bottled teriyaki
• Whole grain base: Brown rice provides more fiber, magnesium, and B vitamins than white rice

📊 Why This Recipe Scored 87/100

With an overall health score of 87/100, this recipe is a solid, balanced option. Its strongest area is nutrient quality (92/100), where 36g of protein and 6g of fiber make it genuinely nourishing.

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⏱️

Prep Time

15 min

🍳

Cook Time

20 min

🍽️

Servings

📊

Difficulty

easy

Ingredients

✓ 600g chicken breast
✓ 1 cup dry brown rice
✓ 3 cups florets broccoli
✓ 1.5 cups snap peas
✓ 1 large red bell pepper
✓ 3 tbsp soy sauce
✓ 2 tbsp mirin
✓ 1 tsp honey
✓ 1.5 tsp grated fresh ginger
✓ 3 cloves garlic
✓ 1 tsp cornstarch
✓ 1 tsp sesame oil
✓ 1 tbsp olive oil
✓ 0.25 tsp salt
✓ 0.25 tsp black pepper
✓ 3 stalks green onion
✓ 1 tsp sesame seeds

Teriyaki Chicken Stir-Fry cooking in progress

Instructions

1
Cook the brown rice according to package directions (about 25-30 minutes). While the rice cooks, prepare all remaining ingredients. Slice chicken breast into 1/2-inch strips and season with salt and black pepper. Mince garlic and grate fresh ginger. Cut broccoli into small florets and slice the bell pepper into strips.
2
Make the teriyaki sauce: whisk together the low-sodium soy sauce, mirin, honey, grated ginger, and minced garlic in a small bowl. In a separate small bowl, dissolve the cornstarch in 2 tablespoons of cold water to make a slurry. Set both aside.
3
Heat the olive oil in a large wok or skillet over high heat until just smoking. Add the chicken strips in a single layer. Cook undisturbed for 2-3 minutes until golden on the bottom, then stir-fry for another 2-3 minutes until cooked through. Transfer to a plate.
4
In the same pan over high heat, add the broccoli florets and bell pepper strips. Stir-fry for 3-4 minutes until crisp-tender with some char at the edges. Add the snap peas and cook for 1 more minute. Return the chicken to the pan and toss to combine.
5
Pour the teriyaki sauce over the chicken and vegetables. Stir in the cornstarch slurry and toss everything together over high heat for 1-2 minutes until the sauce is glossy and lightly thickened. Remove from heat, drizzle with sesame oil, and toss once more. Serve over brown rice and garnish with sliced green onion and sesame seeds.