Chicken and Veggie Teriyaki Skillet
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Chicken and Veggie Teriyaki Skillet
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This Chicken and Veggie Teriyaki Skillet will have you passing up the store-bought teriyaki sauce for good! It's the perfect weeknight one-pot dinner for the whole family. It's loaded with bright colored bell peppers and chicken, covered in a tasty sauce that all cooks up in about 30 minutes and pairs well served over brown rice.
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Ingredients
For the teriyaki sauce
- 1/2 cup soy sauce low-sodium recommended
- 1/2 cup water
- 4 cloves garlic minced
- 2 tablespoons fresh ginger peeled and minced
- 2 tablespoons toasted sesame oil
- 2 tablespoons rice wine vinegar
- 1 tablespoon honey
- 1 pinch red pepper flakes
For the chicken and veggies
- 3 tablespoons olive oil divided
- 1 red onion cut in half and thinly sliced
- 3 bell peppers cored, seeded and thinly sliced (any color, I used red, green and yellow)
- 1 pound boneless, skinless chicken thighs or breasts
- 1/2 cup whole-wheat flour
- 1 handful fresh cilantro leaves (optional garnish)
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Instructions
Teriyaki Sauce
- Whisk together all ingredients and set aside.
For the Chicken and Veggies
- Heat 1 tablespoon of the olive oil in a large skillet over medium-high heat. Cook the onion and peppers, while stirring occasionally, until they soften and begin to brown, 7 to 9 minutes. Transfer to a bowl.
- Meanwhile, pound the chicken with a tenderizer and dredge in the flour until well coated on all sides. After the veggies are removed from the pan, pour in the remaining 2 tablespoons of olive oil and add the chicken to the pan, still on medium-high. Cook until golden brown on both sides and cooked almost all the way through, about 5 minutes (depending on the thickness of the chicken).
- Pour in the teriyaki sauce and scrape the brown bits off the bottom of the pan. Bring to a boil and cook for a couple of minutes until the sauce reduces down and begins to thicken.
- Add back in the veggies and turn the heat down to low until the chicken is done all the way through (no longer pink in the middle). Top with a handful of cilantro (if using), and serve over brown rice or whole-grain ramen noodles.
Notes
- We recommend organic ingredients when feasible.
- Nutrition Facts Chicken and Veggie Teriyaki Skillet Amount Per Serving Calories 337 Calories from Fat 162 % Daily Value* Fat 18g28%Saturated Fat 3g19%Cholesterol 86mg29%Sodium 938mg41%Potassium 516mg15%Carbohydrates 22g7%Fiber 3g13%Sugar 8g9%Protein 22g44% Vitamin A 2311IU46%Vitamin C 94mg114%Calcium 31mg3%Iron 2mg11% * Percent Daily Values are based on a 2000 calorie diet.
- Calories 337
- Calories from Fat 162
- % Daily Value*
- Fat 18g
- 28%
- Saturated Fat 3g
- 19%
- Cholesterol 86mg
- 29%
- Sodium 938mg
- 41%
- Potassium 516mg
- 15%
- Carbohydrates 22g
- 7%
- Fiber 3g
- 13%
- Sugar 8g
- 9%
- Protein 22g
- 44%
- Vitamin A 2311IU
- 46%
- Vitamin C 94mg
- 114%
- Calcium 31mg
- 3%
- Iron 2mg
- 11%
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