Description
Scrumptious teriyaki chicken & stir-fry casserole brings Japanese-inspired comfort straight to your dinner table. Saucy tender chicken nestles with crisp vegetables, creating a delightful one-pan meal you’ll crave again and again.
Ingredients
Scale
Protein:
- 1 pound (454 grams) raw chicken breast, diced
Grains:
- 2 cups (400 grams) instant rice
Vegetables:
- 3 cups (450 grams) frozen mixed vegetables (like carrots, peas, and broccoli)
Sauce and Seasonings:
- 1 cup (240 milliliters) teriyaki sauce
- 2 tablespoons (30 milliliters) vegetable oil
- 1 teaspoon garlic powder
- Salt to taste
- Pepper to taste
Instructions
- Warm the oven to 375°F (190°C), creating an ideal cooking environment for the teriyaki chicken casserole.
- Coat diced chicken thoroughly with teriyaki sauce, incorporating garlic powder, salt, and pepper, allowing the meat to marinate and absorb rich flavors for 5 minutes.
- Sizzle vegetable oil in a large skillet over medium-high heat, then introduce marinated chicken and cook until golden and nearly completed, approximately 5-7 minutes.
- Simultaneously prepare instant rice following package instructions, typically involving boiling water and letting the rice steam covered for 5 minutes.
- Transfer cooked chicken into a spacious casserole dish, combining with prepared rice, frozen vegetable medley, and remaining teriyaki sauce, mixing ingredients until evenly distributed.
- Shield the casserole with aluminum foil, then slide into the preheated oven for 20-25 minutes, allowing ingredients to meld and vegetables to warm completely.
- Once baked, carefully remove from oven and enhance visual appeal by sprinkling sesame seeds and thinly sliced green onions across the top before serving hot.
Notes
- Marinating the chicken for just 5 minutes helps infuse flavor, but for deeper taste, let it sit in the refrigerator for 30 minutes to 2 hours before cooking.
- Select low-sodium teriyaki sauce to control salt intake and create a healthier version of this dish.
- For a gluten-free option, use tamari or coconut aminos instead of traditional teriyaki sauce and ensure all ingredients are certified gluten-free.
- Swap instant rice with cauliflower rice to reduce carbohydrates and add extra nutrients for a low-carb alternative that keeps the meal light and nutritious.
- Prep Time: 10 minutes
- Cook Time: 35 minutes
- Category: Dinner, Lunch
- Method: Baking
- Cuisine: Japanese
Nutrition
- Serving Size: 4
- Calories: 400
- Sugar: 8g
- Sodium: 800mg
- Fat: 12g
- Saturated Fat: 2g
- Unsaturated Fat: 8g
- Trans Fat: 0g
- Carbohydrates: 56g
- Fiber: 3g
- Protein: 25g
- Cholesterol: 70mg