Healthy Recipes Main Dish Grains Grain Bowl Teriyaki Chicken Rice Bowl 4.9 (15) 12 Reviews This sweet-and-salty teriyaki chicken rice bowl is flavored with fresh grated ginger and scallions and packed with colorful veggies and everything else you need for a balanced dinner in one dish. By Liv Dansky Liv Dansky Liv Dansky has worked for EatingWell since 2019 as a recipe tester and developer and, more recently, as a writer. Her work can be found across brands like Food & Wine, EatingWell, Southern Living, Real Simple, and Serious Eats. EatingWell's Editorial Guidelines Updated on March 20, 2025 Reviewed by Dietitian Sarah Pflugradt, Ph.D., RDN, CSCS Reviewed by Dietitian Sarah Pflugradt, Ph.D., RDN, CSCS Sarah Pflugradt is a registered dietitian who holds a Ph.D. in Health and Human Performance and is a certified strength and conditioning specialist. Her extensive background in dietetics has made her a sought-after expert in family and youth sports nutrition. EatingWell's Editorial Guidelines Save Rate PRINT Share Close Credit: Photographer: Fred Hardy II, Food Stylist: Chelsea Zimmer, Prop Stylist: Phoebe Hauser Active Time: 30 mins Total Time: 30 mins Servings: 4 Nutrition Profile: Diabetes-Friendly Nut-Free Dairy-Free Healthy Pregnancy High-Protein Egg-Free Jump to Nutrition Facts Jump to recipe Our Teriyaki Chicken Rice Bowl got a makeover to be healthier and diabetes-friendly. We started with skinless chicken thighs to cut back on saturated fat—they are also super juicy and delish. Low-sodium soy sauce with some fresh ginger and scallions takes the place of a prepared teriyaki sauce with just as much umami but more bright flavor. Fiber-rich brown rice adds great texture and helps keep you full, and the veggies add sweetness and crunch—all the makings of a delicious teriyaki chicken bowl. Keep reading for our expert tips on how to add more protein, smart ingredient substitutions and more! Tips from the EatingWell Test Kitchen These are the key tips we learned while developing and testing this recipe in our Test Kitchen to make sure it works, tastes great and is good for you too! We prefer the flavor of chicken thighs for this recipe, but you can use chicken breasts. Cut them into bite-size pieces to help the chicken cook quickly, preventing it from drying out and becoming chewy.If you want to substitute ground ginger for fresh, you'll have to use less of it (¼ teaspoon for the 1 tablespoon in this recipe). If you decide to use ginger paste, we recommend starting small and adding to taste. We suggest starting with 1 teaspoon of paste and working up to 3 teaspoons if desired.Frozen broccoli is a fine substitute. Just throw it in a few minutes before the peppers and scallions so it has enough time to cook.The sweetness from the brown sugar adds balance to this savory dish. It's OK to omit it or use an equal amount of white (granulated) sugar. Or you can try honey or agave nectar, but 1 or 2 teaspoons may be all you need. Nutrition Notes Chicken thighs are a more flavorful and tender cut than chicken breasts. To reduce saturated fat (a nutrient people with diabetes need to be aware of), we chose skinless thighs, which eliminates about 2 grams of saturated fat per 3-ounce serving. Chicken thighs have slightly more iron than chicken breasts—getting enough iron each day is essential in preventing anemia. Low-sodium soy sauce still gives plenty of umami flavor with less salt. Individuals with diabetes are at risk for developing high blood pressure and heart disease, conditions exacerbated by consuming too much salt. Brown rice is the perfect grain to add a little extra fiber. Fiber helps to slow down digestion and the rate at which glucose enters the bloodstream. Brown rice provides 3 g of fiber per 1-cup serving, compared to just 1 g for white rice. It's not a significant amount, so if you prefer white rice, you're welcome to opt for that. You'll still get some fiber from the veggies in this recipe. Red bell peppers give a bit of sweetness and crunch. They are also packed with vitamin C, more than you'll even get in an orange. Vitamin C is important for immune health, to help your body make collagen and reduce inflammation. Photographer: Fred Hardy II, Food Stylist: Chelsea Zimmer, Prop Stylist: Phoebe Hauser Having diabetes doesn't mean you have to give up all of your favorite foods. You just need the know-how (and easy cooking tips) to make better choices. In Make Over My Recipe, a fun cooking show geared toward beginner cooks, Mila Clarke takes classics like mac and cheese, meatloaf, brownies and more comfort foods and uses simple tricks to make them healthier—but just as delicious as ever. Photographer: Fred Hardy II, Food Stylist: Chelsea Zimmer, Prop Stylist: Phoebe Hauser Cook Mode (Keep screen awake) Ingredients 1 bunch scallions ¼ cup lower-sodium soy sauce 2 tablespoons mirin 2 tablespoons dark brown sugar 3 teaspoons cornstarch, divided ¾ teaspoon ground pepper, divided 4 (4 ounce) boneless, skinless chicken thighs, cut into bite-size pieces 2 tablespoons vegetable oil, divided 4 cups broccoli florets 1 medium red bell pepper, thinly sliced 1 tablespoon grated fresh ginger 2 cups hot cooked brown rice Toasted sesame seeds for garnish Directions Cut white and light green parts off of 1 bunch of scallions into 2-inch pieces and set aside in a small bowl. Thinly slice the remaining dark green parts of the scallions and reserve for topping. Combine ¼ cup soy sauce, 2 tablespoons mirin, 2 tablespoons brown sugar, 2 teaspoons cornstarch and ½ teaspoon pepper in a small bowl; set aside. Toss the meat from 4 chicken thighs with the remaining 1 teaspoon cornstarch and ¼ teaspoon pepper in a large bowl. Heat 1 tablespoon oil in a large nonstick skillet over medium-high heat. Add the chicken; cook, stirring occasionally, until golden brown and cooked through, about 5 minutes. Transfer to a plate. Photographer: Fred Hardy II, Food Stylist: Chelsea Zimmer, Prop Stylist: Phoebe Hauser Heat the remaining 1 tablespoon oil in the skillet over medium-high heat. Add 4 cups broccoli, 1 bell pepper and 2-inch scallion pieces; cook, stirring often, until the vegetables are tender-crisp, about 2 minutes. Return the chicken to the pan and stir in 1 tablespoon ginger and the reserved soy sauce mixture. Cook, stirring often, until the sauce thickens and coats the chicken, 4 to 5 minutes. Photographer: Fred Hardy II, Food Stylist: Chelsea Zimmer, Prop Stylist: Phoebe Hauser Divide 2 cups hot cooked rice evenly among 4 bowls. Top with the chicken and vegetable mixture and the reserved sliced scallions; garnish with sesame seeds, if desired. Frequently Asked Questions Can I use tofu and make it vegetarian? That's a fantastic idea! We recommend extra-firm tofu for this recipe—and that you follow these instructions for pressing it before you cook it. This gets rid of extra moisture and helps the tofu crisp up better in your hot skillet. Cut it into bite-size cubes and cook it just as you would the chicken in this recipe. Is there another whole grain I can enjoy with this recipe? No rule says you must only eat rice with your stir-fry, so we say go for it. Some whole grains (like farro) can take longer to cook, so consider precooking them to save time. Or go with a quick-cooking option such as bulgur, millet or quinoa, which takes 15 to 20 minutes to cook. We also love the precooked packets of whole grains at the grocery store. All they need is a quick reheat in the microwave, and they're ready to use. Can I use cauliflower rice in place of rice in this recipe? Of course! And what a great way to get more vegetables into your day. Cook it according to the package directions, and serve it with your stir-fry as you would serve rice. This swap will alter the nutritional information, so keep that in mind. Swapping in cauliflower rice will lower the calorie, carbohydrate and fiber counts. What should I serve with Teriyaki Chicken Rice Bowl? Serving this dish with a side, like a green salad, can help make this dinner more satisfying. Here are just a few of our favorites: Butter Lettuce Salad, Warm Red Cabbage Salad and Pear, Gorgonzola & Walnut Salad. How should I store and reheat leftovers? Transfer the mixture into an airtight container or divide it into multiple containers and store it in the refrigerator, where it will be good for about 3 days. If you anticipate having leftovers, keep the rice and vegetables in separate containers. When it's time to reheat everything, cover the mixture with a damp paper towel and place it in the microwave, heating it in short 30-second intervals. Alternatively, you can heat everything in a skillet over medium heat on the stovetop. EatingWell.com, June 2022 Save Rate Print Nutrition Facts (per serving) 417 Calories 13g Fat 45g Carbs 29g Protein Show Full Nutrition Label Hide Full Nutrition Label Nutrition Facts Servings Per Recipe 4 Serving Size about 1 1/4 cups chicken-vegetable mixture & 1/2 cup rice Calories 417 % Daily Value * Total Carbohydrate 45g 16% Dietary Fiber 5g 18% Total Sugars 11g Added Sugars 6g 12% Protein 29g 58% Total Fat 13g 17% Saturated Fat 3g 15% Cholesterol 107mg 36% Vitamin A 3303IU 66% Vitamin C 108mg 120% Vitamin D 1IU 0% Vitamin E 2mg 13% Folate 92mcg 23% Vitamin K 50mcg 42% Sodium 711mg 31% Calcium 65mg 5% Iron 3mg 17% Magnesium 93mg 22% Potassium 726mg 15% Zinc 3mg 27% Vitamin B12 1mcg 42% Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate. * Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.) (-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs. Additional reporting by Mila Clarke, NBC-HWC, Mila Clarke, NBC-HWC Mila Clarke is an author, speaker, diabetes advocate and founder of HangryWoman.com. Hangry Woman aims to take away the shame and stigma that comes with a diabetes diagnosis and covers topics like diabetes management, cooking and self-care from the perspective of someone living with the chronic condition. Mila lives in Houston, Texas with her husband and two pups. EatingWell's Editorial Guidelines Sarah Pflugradt, Ph.D., RDN, CSCS, Sarah Pflugradt, Ph.D., RDN, CSCS Sarah Pflugradt is a registered dietitian who holds a Ph.D. in Health and Human Performance and is a certified strength and conditioning specialist. Her extensive background in dietetics has made her a sought-after expert in family and youth sports nutrition. EatingWell's Editorial Guidelines and Sara Haas, RDN, LDN Sara Haas, RDN, LDN Sara is a food and nutrition expert with formal training in culinary arts. She has been a registered and licensed dietitian since 2002 and a professional chef since 2008. She works as a consultant chef and dietitian with a focus on writing, recipe development and food photography. Sara is the author of the Taco! Taco! Taco! cookbook and co-author of the Fertility Foods Cookbook. Her cooking, nutrition and food expertise have been featured in all forms of media. She also loves conducting cooking demonstrations and enjoys speaking at conferences, expos and other engagements. EatingWell's Editorial Guidelines