Quick Recipe Version (TL;DR)
Quick Ingredients
- 1 cup uncooked brown rice + 2 cups water
- 1 lb (454 g) boneless, skinless chicken breast, cut into 1-inch pieces
- 4 cups broccoli florets (about 12 oz / 340 g)
- 1 cup carrots, thin matchsticks (about 2 medium carrots)
- 2 tsp neutral oil (avocado/canola), divided
- 1/3 cup low-sodium soy sauce
- 1 tbsp honey
- 1 tbsp grated fresh ginger
- 2 cloves garlic, finely grated or minced
- 1 tbsp rice vinegar
- 1/4 cup water
- 1 tsp cornstarch + 2 tbsp water (slurry)
- 1 tsp toasted sesame oil (optional)
- 2 scallions, thinly sliced + 2 tsp sesame seeds (topping)
Do This
- 1) Simmer brown rice (1 cup rice + 2 cups water) covered for 40 minutes; rest 10 minutes.
- 2) Whisk sauce: soy sauce, honey, ginger, garlic, rice vinegar, and 1/4 cup water; mix cornstarch slurry separately.
- 3) Sauté chicken in 1 tsp oil over medium-high heat until 165°F (about 5–7 minutes); remove.
- 4) Sauté broccoli and carrots in 1 tsp oil; add a splash of water and steam 2 minutes until crisp-tender.
- 5) Return chicken to the pan, pour in sauce, then stir in cornstarch slurry; simmer 1–2 minutes until glossy.
- 6) Serve over brown rice; top with scallions and sesame seeds (and a tiny drizzle of sesame oil if using).
Why You’ll Love This Recipe
- Big teriyaki-style flavor with a lighter, not-too-sweet homemade sauce.
- One-pan chicken and veggies, plus simple brown rice for an easy weeknight bowl.
- Meal-prep friendly: it reheats well and stays satisfying.
- Crisp-tender broccoli and carrots add color, crunch, and balance.
Grocery List
- Produce: broccoli florets, carrots, scallions, fresh ginger, garlic
- Dairy: none
- Pantry: brown rice, low-sodium soy sauce, honey, rice vinegar, cornstarch, neutral cooking oil (avocado/canola), toasted sesame oil (optional), sesame seeds, black pepper, red pepper flakes (optional)
Full Ingredients
Brown Rice
- 1 cup (190 g) uncooked brown rice, rinsed well
- 2 cups (475 ml) water
- 1/4 tsp kosher salt (optional)
Chicken & Vegetables
- 1 lb (454 g) boneless, skinless chicken breast, cut into 1-inch (2.5 cm) pieces
- 1/2 tsp kosher salt
- 1/4 tsp black pepper
- 2 tsp neutral oil (avocado, canola, or grapeseed), divided
- 4 cups broccoli florets (about 12 oz / 340 g)
- 1 cup carrots, cut into thin matchsticks (about 2 medium carrots)
- 3 tbsp water (for steaming the vegetables)
Homemade Lighter Teriyaki-Style Sauce
- 1/3 cup (80 ml) low-sodium soy sauce
- 1 tbsp (15 ml) honey
- 1 tbsp (15 ml) rice vinegar
- 1 tbsp (10–12 g) fresh ginger, finely grated
- 2 cloves garlic, finely grated or minced
- 1/4 cup (60 ml) water
- 1 tsp (3 g) cornstarch
- 2 tbsp (30 ml) cold water (to make a slurry with the cornstarch)
- 1 tsp toasted sesame oil (optional, for finishing)
- 1/8 tsp crushed red pepper flakes (optional)
Toppings
- 2 scallions, thinly sliced
- 2 tsp toasted sesame seeds (white or mixed)
Step-by-Step Instructions
Step 1: Cook the brown rice
Rinse the brown rice in a fine-mesh sieve under cool water for 30–45 seconds, then drain well. Add the rice and 2 cups water (and 1/4 tsp salt, if using) to a medium saucepan. Bring to a boil over high heat.
Once boiling, reduce heat to low, cover tightly, and simmer for 40 minutes. Turn off the heat and let the rice rest, covered, for 10 minutes. Fluff with a fork and keep covered while you cook the chicken and vegetables.
Step 2: Mix the teriyaki-style sauce
In a small bowl, whisk together the soy sauce, honey, rice vinegar, grated ginger, garlic, and 1/4 cup water (and red pepper flakes, if using). In a separate small bowl, whisk the cornstarch with 2 tbsp cold water until completely smooth. Set both aside.
Step 3: Season and sauté the chicken
Pat the chicken dry with paper towels (this helps it brown instead of steam). Season with 1/2 tsp salt and 1/4 tsp black pepper.
Heat a large nonstick skillet or wok over medium-high heat for 1 minute. Add 1 tsp of the neutral oil. Add chicken in a single layer (cook in two batches if your pan is crowded). Sauté, stirring occasionally, until browned and cooked through to an internal temperature of 165°F (74°C), about 5–7 minutes. Transfer chicken to a clean plate.
Step 4: Cook the broccoli and carrots until crisp-tender
Return the skillet to medium-high heat and add the remaining 1 tsp oil. Add the broccoli and carrots and stir-fry for 3 minutes until bright and lightly charred in spots.
Add 3 tbsp water to the pan and immediately cover with a lid. Steam for 2 minutes, then uncover. The broccoli should be crisp-tender (not mushy) and the carrots should still have a little bite.
Step 5: Add chicken back and glaze everything with sauce
Return the chicken (and any juices on the plate) to the pan with the vegetables. Give your sauce a quick re-whisk, then pour it into the skillet and stir to coat.
Bring to a gentle simmer. Whisk the cornstarch slurry again (it settles quickly), then slowly pour it in while stirring. Simmer, stirring constantly, until the sauce turns glossy and lightly thickens, about 1–2 minutes.
If using toasted sesame oil, stir in 1 tsp at the very end for aroma.
Step 6: Assemble the bowls and finish with toppings
Divide the brown rice among 4 bowls (about 3/4 cup cooked rice per bowl). Spoon the teriyaki-style chicken and vegetables over the rice, making sure each bowl gets plenty of sauce.
Top with sliced scallions and sesame seeds. Serve hot.
Pro Tips
- Keep it lighter without sacrificing flavor: Using low-sodium soy sauce and a modest 1 tbsp honey gives you teriyaki vibes without turning the bowl overly sweet or salty.
- Don’t skip drying the chicken: Dry chicken browns better, which adds flavor fast without extra oil.
- Steam-then-stir-fry texture trick: A quick splash of water and a short covered steam makes broccoli tender while keeping it bright green.
- Control thickness: If the sauce gets thicker than you like, stir in 1–2 tbsp water and simmer 30 seconds to loosen.
- Batch cooking: If your pan is small, cook the chicken in two batches to avoid steaming.
Variations
- Swap the protein: Use 1 lb (454 g) boneless skinless chicken thighs (cook to 165°F) or 14 oz (400 g) extra-firm tofu (press, cube, and crisp in the pan).
- Extra veggies: Add 1 cup sliced bell pepper or snap peas; stir-fry them with the broccoli and carrots.
- Lower sodium option: Replace half the soy sauce with low-sodium tamari or coconut aminos, then adjust to taste (the sauce may be slightly sweeter with coconut aminos).
Storage & Make-Ahead
Store rice and chicken-vegetable mixture in separate airtight containers in the refrigerator for up to 4 days. Reheat in the microwave: rice for 1–2 minutes with a small splash of water, and the chicken/veg for 1–2 minutes until hot throughout. For best texture, keep toppings (scallions and sesame seeds) separate and add right before serving.
Make-ahead idea: cook the brown rice up to 3 days in advance, and pre-chop broccoli and carrots up to 2 days in advance.
Nutrition (per serving)
Approximate, per 1 of 4 bowls: 480 calories, 36 g protein, 56 g carbs, 12 g fat, 7 g fiber, 850 mg sodium. (Values vary by brand of soy sauce and exact portion sizes.)
