Teriyaki chicken, rice, and broccoli is a classic combination that's both satisfying and simple to make. This dish is perfect for a weeknight dinner, a quick lunch, or even meal prepping for the week ahead. Its versatility allows for customization to suit individual tastes and dietary needs. This guide will walk you through creating this delicious and healthy meal, addressing common questions and providing tips for achieving perfection.
What is Teriyaki Sauce?
Teriyaki sauce is a staple in Japanese cuisine, known for its sweet and savory flavor profile. Traditionally made with soy sauce, mirin (sweet rice wine), and sugar, variations often include sake, ginger, and garlic. The balance of sweet and salty makes it incredibly versatile, complementing a wide array of proteins and vegetables. You can easily buy pre-made teriyaki sauce at most grocery stores, but making your own allows for greater control over the sweetness and saltiness.
How to Make Teriyaki Chicken, Rice, and Broccoli
This recipe provides a basic framework; feel free to adjust quantities according to your preferences and the number of servings.
Ingredients:
- 1 lb boneless, skinless chicken breasts, cut into bite-sized pieces
- 1 cup teriyaki sauce (store-bought or homemade)
- 1 cup uncooked long-grain rice
- 2 cups water
- 1 head broccoli, cut into florets
Instructions:
- Prepare the Rice: Rinse the rice under cold water until the water runs clear. Combine the rice and water in a saucepan, bring to a boil, then reduce heat to low, cover, and simmer for 15-20 minutes, or until all the water is absorbed.
- Cook the Chicken: Heat a large skillet or wok over medium-high heat. Add the chicken and cook until browned on all sides and cooked through (about 6-8 minutes).
- Add the Teriyaki Sauce: Pour the teriyaki sauce over the chicken and cook for another 2-3 minutes, allowing the sauce to thicken slightly and coat the chicken evenly.
- Steam the Broccoli: While the chicken is cooking, steam the broccoli florets until tender-crisp (about 5-7 minutes). You can steam it in a separate steamer basket or add it to the skillet with the chicken during the last few minutes of cooking.
- Serve: Serve the teriyaki chicken over a bed of rice, topped with the steamed broccoli.
How Many Calories are in Teriyaki Chicken, Rice, and Broccoli?
The calorie count for this dish varies greatly depending on the ingredients used and portion sizes. A typical serving (approximately 1.5 cups of cooked chicken, 1 cup of cooked rice, and 1 cup of broccoli) can range from 400-600 calories. Using lean chicken breast and controlling the amount of teriyaki sauce can help keep the calorie count lower.
Is Teriyaki Chicken Healthy?
Teriyaki chicken can be a healthy part of a balanced diet. Chicken breast is a lean protein source, and broccoli is packed with vitamins and fiber. However, the teriyaki sauce can be high in sodium and sugar, so moderation is key. Look for low-sodium teriyaki sauces, or make your own to control the ingredients.
Can I Make Teriyaki Chicken Ahead of Time?
Yes! You can cook the teriyaki chicken ahead of time and store it in the refrigerator for up to 3 days. Reheat gently before serving. The rice and broccoli are best cooked fresh, but you can steam the broccoli ahead of time and reheat it alongside the chicken.
What Sides Go Well with Teriyaki Chicken?
Beyond rice and broccoli, other delicious sides that complement teriyaki chicken include:
- Stir-fried vegetables: Snap peas, carrots, bell peppers, and onions all pair well with the savory-sweet teriyaki flavor.
- Sesame seeds: Toasted sesame seeds add a nutty crunch and enhance the overall flavor.
- Green salad: A light and refreshing salad can balance the richness of the teriyaki chicken.
Variations on Teriyaki Chicken, Rice, and Broccoli
- Add some spice: Incorporate red pepper flakes or a dash of sriracha to the teriyaki sauce for a spicy kick.
- Use different vegetables: Experiment with other vegetables like mushrooms, zucchini, or snow peas.
- Add nuts: Toasted cashews or peanuts add a delicious textural element.
By following these guidelines and experimenting with different variations, you can create a delicious and healthy teriyaki chicken, rice, and broccoli meal that will satisfy your taste buds and leave you feeling energized. Remember to adjust seasoning to your preference and enjoy!
