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Quick Chicken Teriyaki On-the-Go

About the author

FitMenCook

My name is Kevin. My life changed when I realized that healthy living is truly a lifelong journey, mainly won by having a well-balanced diet and enjoying adequate exercise. By experimenting in the kitchen and openly sharing my meals, I learned that healthy eating is hardly boring and that by making a few adjustments, I could design a diet that could help me achieve my personal fitness goals. Our bodies are built in the kitchen and sculpted in the gym.

Calories 324
Protein 30g
Fat 3g
Carbs 45g
Total Time 20 minutes

This is the second recipe in my 2-part series with my with friends from Hilton Homewood Suites where I got to make easy, calorie-conscious recipes in the room.  Today, it’s quick and easy stir-fry!

What I love about this recipe…

Even when I’m at home, stir-fry is one of my go-to recipes. It’s simple, easily customizable and pretty much fail-proof.  It’s a great recipe to make when traveling because it’s “no fuss” – grab your favorite veggies, some reduced sodium teriyaki sauce, brown rice and if desired, your favorite protein.  When making stir-fry, I recommend selecting at least 2 different vegetables – it adds variety in flavor and texture, while also ensuring you get an assortment of  vitamins and minerals.

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Quick Chicken Teriyaki On-the-Go

Ingredients

Ingredients for 4 servings:

  • 2 cups cooked brown rice
  • 1lb chicken breast, chopped into 1-inch chunks
  • 1/2 orange bell pepper, chopped thinly (Note: you can choose just 1 color of bell pepper)
  • 1/2 red bell pepper, chopped thinly (Note: you can choose just 1 color of bell pepper)
  • 1/2 eggplant (1.5 cups), chopped into 1-inch chunk
  • 1 small zucchini, chopped into 1-inch chunks
  • 3/4 cup low sodium teriyaki sauce
  • Garnish
    • cilantro, chopped
    • lime
    • green onion, chopped
Steps
  1. Cook rice according to the instructions given. Once it finishes cooking, set aside.  If desired, mix in lime juice and chopped cilantro after cooking.
  2. While the rice cooks, set a nonstick skillet on medium heat and lightly spray with cooking spray.
  3. Add the chicken chunks and cook until the outside is golden brown and no longer pink, about 6 to 8 minutes. Set the chicken aside.
  4. Using the same skillet, increase the heat to medium high, spray with a little cooking spray, then add the chopped vegetables.  Cook and sear the vegetables until the outside edges are brown, about 4 to 6 minutes.
  5. Add the chicken back to the skillet and mix everything together.  Reduce the heat, then pour in the teriyaki sauce. Shake the skillet to mix.
  6.  Serve the stir-fry over brown rice and garnish with freshly chopped green onion.

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Calories
324
Protein
30g
Fat
3g
Carbs
45g
Sodium
Fiber
4g
Sugar
12g
About the author

FitMenCook

My name is Kevin. My life changed when I realized that healthy living is truly a lifelong journey, mainly won by having a well-balanced diet and enjoying adequate exercise. By experimenting in the kitchen and openly sharing my meals, I learned that healthy eating is hardly boring and that by making a few adjustments, I could design a diet that could help me achieve my personal fitness goals. Our bodies are built in the kitchen and sculpted in the gym.