×

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

Here’s the second recipe in my 2-part series with my friends from Hilton Homewood Suites, where I make easy, calorie-conscious recipes in the room. Who’s up for a quick and easy stir-fry recipe?   

 

This recipe is a healthy adaptation of Japanese teriyaki. The word “teriyaki” refers to the Japanese cooking method of grilling or broiling meat. Some say that teriyaki sauce is developed over many years by combining local ingredients with soy sauce. But, the best sauce is the one that you make by yourself.   

 

What I love about this recipe is at home; this is one of my go-to recipes. You can never go wrong with this, for it’s effortless and customizable. It’s excellent as a traveling recipe because you just have to grab your favorite veggies, some reduced teriyaki or soy sauce, brown rice, and, if desired, your ideal protein such as turkey, beef, or even chicken.   

 

When making stir-fry — like this on-the-go teriyaki chicken — I suggest choosing at least two different vegetables for added flavor and texture. Doing so ensures you get loads of vitamins and minerals that you need — such as potassium, protein, vitamin A, vitamin C, calcium, and iron.    

 

Can’t wait to try this chicken teriyaki? Add this now on your meal plan! Make sure to share it with your family and friends too!   

 

Don’t forget to leave a comment below or send me an email on what you think about this dish — and as well as the adjustments and twists on your teriyaki chicken recipes.   

 

Reading all your thoughts on how it turned out for you and how you enjoy it with your loved ones overwhelms me. It encourages me to work harder in my kitchen to provide you nutritious and satisfying foods that fit your weight loss and fitness goals.   

 

Happy eating, folks! Keep safe!

logo

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 small zucchini, chopped into 1-inch chunks
  • 1/2 eggplant (1.5 cups), chopped into 1-inch chunk
  • 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.

Download the fitmencook app

Track your macros, plan your weekly meals, add recipes to your grocery list, as well as get access to over 500 healthy recipes by FitMenCook.

  • logo
  • logo
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.