Ever wonder how to make a classic recipe a little healthier? The best alternative is to opt for baking over frying. This delicious Teriyaki Chicken recipe just does that! Since the chicken and rice are baked, their flavors come together beautifully without half the oil and fat. Plus, you don’t have to worry about anything being undercooked, because the veggies, the meat, and the rice are all prepared individually but cooked together inside the oven.
The best part about this bake is the sauce. This homemade sauce is made from simple household ingredients that when boiled together, reduce down to this sweet and savory syrup. Give this recipe a spin and make to sure to eat it hot! This will become a new family favorite.
Yields: 6 servings | Calories: 381 | Total Fat: 12g | Saturated Fat: 3g | Trans Fat: 0g | Cholesterol: 65mg | Sodium: 826mg | Carbohydrates: 53g | Fiber: 3g | Sugar: 25g | Protein: 19g | SmartPoints (Freestyle): 7
Ingredients
- 1/2 cup low-sodium soy sauce
- 1/4 cup honey, (add 1/4 more honey for a sweeter sauce)
- 3/4 cup cold water
- 3/4 teaspoon ground ginger
- 1/2 teaspoon garlic powder
- 2 tablespoons corn starch
- 1 tablespoon sesame oil
- 1 pound boneless, skinless chicken breast, cut into 1-inch cubes
- 1/2 cup yellow onion, diced large
- 3 cloves garlic, minced
- 2 teaspoons fresh ginger, minced
- 1 cup small broccoli florets
- 1/2 cup shredded carrot
- 1 cup snow peas, cut in half
- 3 cups cooked brown rice
Instructions
- In a small sauce pot, combing the soy sauce, honey, 1/2 cup of the water, ginger, and garlic powder. Bring to a boil. While the sauce is boiling, combine the last 1/4 cup of water and corn starch in a small bowl. Whisk well and gradually pour into the boiling sauce, stirring the sauce constantly. Reduce to a simmer, and continue to stir the sauce until thickened. Remove from heat and set aside.
- Preheat oven to 400 degrees. Spray a 9X13 inch casserole dish with non-stick spray and set aside.
- In a large skillet, heat the sesame oil on medium heat. Once hot add the chicken, and cook until golden on the outside. Add onion and garlic then saute until onions soften, about 5 minutes.
- Add the rice and remaining ingredients. Stir in the sauce, until all ingredients are coated, then pour into prepared baking dish. Bake for 30 minutes or until chicken is cooked through and veggies tender, but not mushy. Serve immediately.
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Looks delicious. how much is a serving size
A serving size is 1 1/2 cups!
I am very excited about trying this recipe. It’s on the menu for next week!
Awesome! Let us know how it turns out!
I would rather use chicken breast cup up into bite sized pieces. Do you think that would work?
Hi Susan! Yes, cut chicken breast would work perfect for this recipe! Make sure to let us know how your Teriyaki Bake turns out!
I have an allergy to sesame oil, what’s a healthy alternative?
Lisa, Use whatever oil works best for you, i.e. olive oil or canola oil. 🙂
Is this 14sp a serving? Or for all 6 servings?
Stacy, Per serving.
Had it this evening…delicious…chopped up chicken breasts, did not have ground…worked very well…next time I shall had some heat…enjoyed by all!
I started the new weight watchers freestyle program will you any recipes in the future that will include the new program
Hi, Gloria. Yes, we plan to. We are also in the process of updating the points for our current recipes.
Ok I did just tweak this recipe a little bit. I substituted cauliflower rice for the brown rice. And added mushrooms and japanese bean sprouts with the shredded carrots. Very tasty and highly recommend the cauliflower rice!
Jason, YUM, thanks for the tips. We’ll definitely be trying your suggestions. 🙂
Great recipe. Tastes awesome. Just a note, the ingredients list calls for boneless and skinless chicken breast, cut into 1 inch chunks, but the recipe states ground chicken. I figure it can be made either way, just a small panic the first time I made it.
Erin, The original recipe had ground chicken but was later changed to chicken cubes. I’ve updated the recipe. 🙂
Just curious but where do the 12g of fat come from ? Seems high for chicken and not much oil.
Barb, Primarily from the chicken. However, there are only 3g saturated fat.
I made this over the weekend and it was delicious. It will definitely go into our recipe rotation. One question: it’s all cooked prior to going into the oven, and no additional things are added. The casserole basically looked the same when it went in the oven and when it came out. What does the baking step add and can it be skipped?
Melissa,
It can be skipped. 🙂
Is there any way to bring the sodium down a bit? Is the sesame oil a culprit, or should I just cut back on the low sodium soy sauce? I plan to stretch it with mushrooms. Thanks in advance. Since my husband’s heart attack two months ago, your recipes have become invaluable to our successful life style change.
Hi Nancy, the sodium in this recipe would come from the soy sauce. Sesame oil does not have any sodium. You can cut down on the soy if you’d like and up some of the other flavor enhancing ingredients like ginger, garlic, and onion!
I found it easier to have my family help themselves to the rice and add the chicken, veggies and however much sauce they wanted. When I followed the recipe, the result came out over cooked and mushy. The texture was great when I made it again without mixing everything together and baking. The baking doesn’t really make it healthier because the chicken and vegetables have already been cooked in oil in the pan. However, the sauce to this recipe is awesome and I am adding it to our monthly menu! I think next time I’ll make it even easier by using frozen mixed vegetables or steaming the chicken and veggies.
Jessica, Thanks for the feedback and tips! 🙂
Ware a family of 2. I really want to try this but will the leftovers be good and OK heated in the microwave without spoiling texture or flavour?
Hi Jane, you should be fine to reheat in the microwave. You can also cover left over casserole in an oven safe dish and reheat in the oven for about 20 minutes at 350.
Would the leftovers freeze well. It is only my husband and I and we don’t have big appetites. I would love if someone could break down this recipe for 2-4 servings.
Hi Lynne, this recipe will freeze just fine!
We can you use cauliflower rice?
Hi Toni! Yes, you can definitely use cauliflower rice instead of rice, but I would suggest making the dish without the cauliflower rice, then serve it over the cauliflower rice after it is baked. The dish bakes for 30 minutes at 400 degrees, and that could make your cauliflower rice too mushy. Enjoy!
When I put this in my recipe builder, I’m coming up with only 8 smart points. Big difference. Where is the 14 coming from?
Hi Cory, this recipes should only list 7 points, it has been updated.
Is there a way to substitute the soy sauce? I cannot have soy.
Coconut aminos is a great soy substitute.