Description
A vibrant, better-than-takeout stir-fry featuring tender chicken glazed in a rich teriyaki sauce, crisp sautéed vegetables, and hearty wild rice. This balanced and flavorful dish is perfect for weeknights, meal prep, or impressing guests with a colorful, nutritious meal.
Ingredients
1 pound boneless skinless chicken breast (or thighs)
1 cup uncooked wild rice
1 red bell pepper, sliced
1 yellow bell pepper, sliced
1 orange bell pepper, sliced
1 cup broccoli florets
1 cup snap peas
1 carrot, thinly sliced
1 cup green peas (frozen or fresh)
2 cloves garlic, minced
1 tablespoon grated ginger
1/3 cup soy sauce
2 tablespoons honey or brown sugar
1 tablespoon rice vinegar
1 teaspoon cornstarch
2 teaspoons sesame oil
2 tablespoons water (for cornstarch slurry)
1 tablespoon vegetable oil (for cooking)
Instructions
1. Cook the wild rice according to the package directions, which takes about 40–45 minutes. Set aside when done.
2. In a small saucepan over medium heat, combine soy sauce, honey or brown sugar, minced garlic, grated ginger, and rice vinegar. Stir and bring to a low simmer.
3. Mix cornstarch with 2 tablespoons of water to make a slurry, then add to the saucepan. Stir until the sauce thickens and becomes glossy. Remove from heat.
4. Heat vegetable oil in a large skillet or wok over medium-high heat. Add the chicken pieces and sear until golden brown and fully cooked, about 4–5 minutes. Remove chicken and set aside.
5. In the same pan, add more oil if needed. Stir-fry the bell peppers, broccoli, carrots, snap peas, and green peas for 4–6 minutes until tender-crisp.
6. Return the chicken to the skillet and pour in the teriyaki sauce. Stir to coat everything evenly and let cook another 2–3 minutes until heated through.
7. Serve hot over wild rice, drizzling sesame oil on top. Garnish with green onions or cilantro if desired.
Notes
This dish is perfect for meal prep—make a big batch and portion for the week.
Don’t skip the sesame oil drizzle at the end—it adds a wonderful nutty finish.
Prep all your ingredients before starting to stir-fry; it cooks fast!
Nutrition
- Serving Size: 1 ½ cups
- Calories: 460
- Sugar: 10g
- Sodium: 780mg
- Fat: 16g
- Saturated Fat: 2.5g
- Unsaturated Fat: 12g
- Trans Fat: 0g
- Carbohydrates: 45g
- Fiber: 5g
- Protein: 36g
- Cholesterol: 80mg
Keywords: teriyaki, stir-fry, chicken, wild rice, healthy, colorful, quick dinner