Mediterranean Teriyaki Chicken Bowl with Stir-Fried Veggies and Brown Rice
Time: 35–40 minutes
Servings: 3–4
This Mediterranean Teriyaki Chicken Bowl combines the savory-sweet flavor of teriyaki with the freshness of Mediterranean-style cooking. Juicy chicken, crisp vegetables, and nutty brown rice come together in a wholesome, balanced dish that’s quick enough for weeknights but flavorful enough to feel special.
Ingredients
For the Chicken:
Boneless, skinless chicken breasts or thighs, cubed
Teriyaki sauce
Olive oil or vegetable oil
Salt and pepper
For the Stir-Fried Veggies:
Broccoli florets
Carrots, sliced or julienned
Zucchini, sliced
Onion, sliced
Mushrooms, sliced
Garlic, minced or garlic powder
For the Rice and Garnish:
Brown rice, cooked
Sesame seeds
Green onions, chopped
Instructions
Cook the Brown Rice
Prepare brown rice according to package directions. Once cooked, set aside and keep warm.
Cook the Chicken
Heat olive oil in a large skillet or wok over medium-high heat.
Season the cubed chicken lightly with salt and pepper.
Add the chicken to the pan and cook for about 6–8 minutes, stirring occasionally, until golden brown and fully cooked.
Pour in the teriyaki sauce and toss to coat the chicken evenly. Simmer for 2–3 minutes until the sauce slightly thickens. Remove from the pan and set aside.
Stir-Fry the Vegetables
In the same pan, add a bit more olive oil if needed.
Add the garlic and onions first, cooking for 1–2 minutes until fragrant.
Add broccoli, carrots, zucchini, and mushrooms. Stir-fry for 4–6 minutes until vegetables are tender but still crisp.
Assemble the Bowl
Spoon cooked brown rice into bowls.
Top with a generous portion of stir-fried veggies and teriyaki chicken.
Sprinkle with sesame seeds and chopped green onions.
Serve warm and enjoy a colorful, satisfying bowl that’s both hearty and healthy.
Tips & Variations
Cooking the Chicken
Thighs vs. Breasts: Chicken thighs stay juicier and are more forgiving if slightly overcooked, while breasts are leaner and cook faster.
Marinate for More Flavor: If you have time, marinate the chicken in teriyaki sauce for 20–30 minutes before cooking. It helps the flavor soak in.
Even Cooking: Cut chicken pieces into equal-sized cubes so they cook evenly and stay tender.
Perfect Stir-Fried Veggies
Don’t Overcrowd the Pan: Stir-frying works best in batches. Too many veggies at once will steam instead of sear.
Maintain Crunch: Cook vegetables just until tender-crisp. Overcooking can make them soggy and dull in color.
Fresh vs. Frozen: Fresh veggies give a better texture, but if using frozen, thaw and pat them dry before cooking.
Sauce and Flavor Balance
Homemade Option: Combine soy sauce, honey, rice vinegar, garlic, and a touch of olive oil to make your own lighter teriyaki.
Mediterranean Twist: Add a splash of lemon juice or a sprinkle of oregano for brightness and a subtle Mediterranean note.
Spicy Kick: Stir in chili flakes or a drizzle of sriracha for a bit of heat.
Rice Tips
Texture Matters: Slightly dry, day-old brown rice is perfect for bowls—it won’t clump or get mushy.
Alternative Grains: Quinoa, farro, or couscous can replace brown rice if you want something lighter or quicker.
Garnish and Finishing Touches
Extra Crunch: Sprinkle toasted sesame seeds, crushed almonds, or cashews before serving.
Fresh Herbs: Chopped parsley, basil, or cilantro adds a fresh Mediterranean touch.
Drizzle of Olive Oil: A light drizzle before serving enhances flavor and adds richness.
Meal Prep & Storage
Separate Components: Store rice, chicken, and veggies separately to maintain texture.
Reheating: Warm the rice and chicken gently in the microwave or a skillet, then add veggies last to avoid overcooking.
Storage Life: Keeps well in the fridge for up to 3–4 days, making it ideal for weekday lunches.
Q&A
Q: Can I make this recipe gluten-free?
A: Yes. Use a gluten-free teriyaki sauce or make your own with tamari instead of soy sauce. Everything else in the recipe is naturally gluten-free.
Q: Can I use white rice or jasmine rice instead of brown rice?
A: Absolutely. White or jasmine rice both work well if you prefer a softer texture or shorter cooking time. Quinoa or cauliflower rice are great low-carb alternatives.
Q: How can I make this vegetarian or vegan?
A: Replace chicken with tofu or tempeh and use a plant-based teriyaki sauce. The stir-fried vegetables stay the same, and it’s just as flavorful.
Q: What’s the best way to thicken the teriyaki sauce?
A: Simmer the sauce a bit longer, or stir in ½ teaspoon of cornstarch mixed with a tablespoon of water. It will thicken quickly over heat.
Q: Can I add other vegetables?
A: Definitely. Bell peppers, snap peas, baby corn, or spinach all fit right in. The bowl is very flexible—use what you have on hand.
Nutrition
(per serving, approximate)
Calories: 420–450
Protein: 30–35g
Carbohydrates: 38–42g
Fat: 13–15g
Fiber: 4–6g
Sodium: Depends on the teriyaki sauce (typically 600–800mg)
Conclusion
The Mediterranean Teriyaki Chicken Bowl with Stir-Fried Veggies and Brown Rice is a wholesome, satisfying meal that bridges two flavorful cuisines. It’s packed with lean protein, fresh vegetables, and whole grains, making it ideal for a balanced lunch or dinner. The teriyaki adds a savory-sweet kick, while the olive oil and fresh herbs bring a bright Mediterranean touch. It’s easy to make, customizable, and perfect for meal prep or family dinners alike.