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Easy Teriyaki Chicken Rice Bowls Recipe Under 400 Calories for Healthy Meals

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A quick and healthy teriyaki chicken rice bowl recipe that balances savory and sweet flavors, ready in under 30 minutes and under 400 calories per serving.

Ingredients

Scale
  • 1 lb boneless, skinless chicken thighs or breasts, cut into bite-sized pieces
  • 1 tbsp soy sauce
  • 1 tsp sesame oil
  • 1 tbsp cornstarch
  • Salt and pepper, to taste
  • ¼ cup low-sodium soy sauce
  • 2 tbsp honey or maple syrup
  • 1 tbsp rice vinegar
  • 2 garlic cloves, minced
  • 1 tsp fresh ginger, grated
  • 1 tsp cornstarch mixed with 2 tbsp water
  • 2 cups cooked brown rice or jasmine rice (about 14 oz cooked)
  • 1 cup steamed broccoli florets
  • 1 medium carrot, julienned or thinly sliced
  • 2 green onions, sliced thinly
  • 1 tbsp toasted sesame seeds
  • Optional: sliced avocado or cucumber for freshness

Instructions

  1. Marinate the chicken: In a medium bowl, combine chicken pieces with 1 tbsp soy sauce, 1 tsp sesame oil, salt, and pepper. Toss well to coat. Sprinkle cornstarch over chicken and mix until lightly coated. Let sit while preparing sauce.
  2. Make the teriyaki sauce: In a small bowl, whisk together soy sauce, honey, rice vinegar, minced garlic, and grated ginger. Set aside. Mix cornstarch slurry (cornstarch + water) separately.
  3. Cook the chicken: Heat a non-stick skillet over medium heat. Add a teaspoon of oil and spread chicken in a single layer. Cook undisturbed for 4-5 minutes until bottom is golden and crispy. Flip and cook until internal temperature reaches 165°F (74°C). Remove chicken and set aside.
  4. Make the sauce in the pan: Using the same pan, pour in the teriyaki sauce mixture and bring to a simmer over medium heat. Stir constantly and slowly add cornstarch slurry. Sauce will thicken in about a minute. Adjust sweetness or saltiness as needed.
  5. Combine chicken and sauce: Return cooked chicken to pan and toss to coat evenly in teriyaki glaze. Simmer together for another minute.
  6. Prepare rice and veggies: Steam broccoli until bright green and tender-crisp (3-4 minutes). Cook rice according to package instructions.
  7. Assemble the bowls: Divide cooked rice into bowls. Top with teriyaki chicken, steamed broccoli, carrot slices, and green onions. Sprinkle toasted sesame seeds on top. Add avocado or cucumber slices if using.
  8. Serve immediately: Enjoy warm. For reheating, cover with microwave-safe lid to keep chicken moist.

Notes

Marinate chicken just long enough to flavor without mushiness. Use cornstarch for a light crust that holds sauce well. Stir sauce continuously when thickening to avoid lumps. Control heat carefully to prevent burning. Steam broccoli to tender-crisp for best texture. Use a meat thermometer to avoid overcooking chicken. Sauce can be adjusted for sweetness and saltiness to taste.

Nutrition

Keywords: teriyaki chicken, rice bowls, healthy meals, low calorie, quick dinner, easy recipe, gluten-free option

Find it online: https://piperplate.com/easy-teriyaki-chicken-rice-bowls-recipe-under-400-calories-for-healthy-meals/