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Teriyaki Chicken Broccoli Rice Bowls

Teriyaki Chicken with Broccoli Rice is my new favorite 30 minute meal.  Basically tender chicken thighs drenched in teriyaki sauce over a fresh broccoli jasmine rice, this Japanese inspired dinner is healthy and yummy!

Total Time
30 mins
Servings: 4 servings
Calories: 475 kcal
Course: Main Course
Cuisine: Japanese

Ingredients

teriyaki sauce
  • 2/3 cup mirin
  • 1/2 cup Tamari soy sauce
  • 4 slices fresh ginger
  • 2 Tbsp brown sugar
chicken
  • 4 large boneless skinless chicken thighs
broccoli rice
  • 1 cup jasmine rice
  • 1 head broccoli
  • Tamari soy sauce
  • toasted sesame oil
garnish
  • 2 cups stringless pea pods, lightly steamed or blanched

Instructions

teriyaki sauce
    Cup of Yum
  1. Put the ingredients into a small saucepan and whisk to combine. Bring to a boil, turn down the heat and gently boil (uncovered) until the sauce has reduced and thickened to a loose glaze consistency, about 10-15 minutes. Remove the ginger. Note: you're looking for something like a maple syrup.
broccoli rice
  1. Cook the rice according to package instructions.
  2. Trim the broccoli and cut in rough chunks, both stems and florets. Put into a food processor and pulse until the broccoli breaks down into small grains. Scrape down the sides of the machine if necessary. This wil not take long, about 25 pulses.
  3. Scrape the broccoli into the pan with the just cooked rice and stir together. Cover and let steam for a few minutes before serving.
chicken
  1. Meanwhile heat a grill pan over medium high heat until hot. Brush the chicken with oil and grill until well briowned on one side, then flip and cook until the meat is done (it should read 165F on an instant read thermometer.)
  2. Brush the chicken with a thick layer of sauce, and slice in thin slices. Divide the broccoli rice between four bowls. I like to drizzle the rice with Tamari soy sauce and a little sesame oil for flavor.
  3. Top with chicken and steamed pea pods. Brush with more sauce and sprinkle with sesame seeds.

Nutrition Information

Calories 475kcal (24%) Carbohydrates 75g (25%) Protein 34g (68%) Fat 6g (9%) Saturated Fat 1g (5%) Cholesterol 107mg (36%) Sodium 2078mg (87%) Potassium 970mg (28%) Fiber 6g (24%) Sugar 20g (40%) Vitamin A 1507IU (30%) Vitamin C 165mg (183%) Calcium 126mg (13%) Iron 4mg (22%)

Nutrition Facts

Serving: 4servings

Amount Per Serving

Calories 475

% Daily Value*

Calories 475kcal 24%
Carbohydrates 75g 25%
Protein 34g 68%
Fat 6g 9%
Saturated Fat 1g 5%
Cholesterol 107mg 36%
Sodium 2078mg 87%
Potassium 970mg 21%
Fiber 6g 24%
Sugar 20g 40%
Vitamin A 1507IU 30%
Vitamin C 165mg 183%
Calcium 126mg 13%
Iron 4mg 22%

* Percent Daily Values are based on a 2,000 calorie diet.

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