High Protein Teriyaki Chicken (Print Version)

High-protein teriyaki chicken with broccoli and rice, ready in about 40 minutes.

# What You’ll Need:

→ Protein

01 - 1.3 pounds boneless, skinless chicken breasts, trimmed and cut into bite-size pieces

→ Marinade & Sauce

02 - 1/2 cup teriyaki sauce (divided: 1/4 cup for marinade, 1/4 cup for finishing)
03 - 1 tablespoon low-sodium soy sauce (optional)
04 - 1 teaspoon sesame oil

→ Grains

05 - 1 1/4 cups uncooked jasmine or brown rice

→ Vegetables

06 - 14 ounces broccoli florets

→ Garnishes

07 - 1 tablespoon toasted sesame seeds (optional)
08 - 2 spring onions (scallions), thinly sliced (optional)

# How to Make It:

01 - Cook 1 1/4 cups uncooked jasmine or brown rice according to package directions; keep covered and warm until serving.
02 - In a mixing bowl, combine the chicken pieces with 1/4 cup of the teriyaki sauce; toss to coat and let rest for 10 minutes.
03 - Bring a pot of water to a boil, blanch the broccoli florets for 4–5 minutes until bright green and just tender, then drain and hold warm.
04 - Heat 1 teaspoon sesame oil in a large skillet or wok over medium-high heat; add the marinated chicken and cook 6–8 minutes, stirring occasionally, until golden and cooked through.
05 - Add the remaining 1/4 cup teriyaki sauce and the optional 1 tablespoon soy sauce to the pan, stir to coat the chicken and simmer 2–3 minutes until the sauce reduces slightly and glazes the chicken.
06 - Divide rice among four bowls, top with teriyaki chicken and broccoli, spoon any pan sauce over, and finish with toasted sesame seeds and sliced spring onions if desired.

# Additional Tips::

01 -
  • This meal lets you soak up all the flavor of a takeout favorite while knowing exactly what went in.
  • I started making it on gym nights and now it saves me from bland weeknight routines every time.
02 -
  • Rushing the marinating step leaves you with bland chicken—give it at least 10 minutes, no matter how hungry you are.
  • Forgetting to keep the rice warm means you're serving a delicious topping over a lukewarm base, which just isn’t the same.
03 -
  • If you’re making extra batches, keep the rice covered so it doesn’t dry out.
  • Mix a teaspoon of cornstarch into the sauce before simmering for a glossy, thicker finish.
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