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Chicken and Veggie Teriyaki Skillet

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.

Prep Time
15 mins
Cook Time
15 mins
Total Time
32 mins
Servings: 5
Course: Dinner
Cuisine: Asian

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)

Instructions

Teriyaki Sauce
    Cup of Yum
  1. Whisk together all ingredients and set aside.
For the Chicken and Veggies
  1. 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.
  2. 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).
  3. 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.
  4. 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%