Name: Gluten-Free Teriyaki Chicken with Broccoli
Prep time: 15 min
Total time: 15 min
Ingredients: 1 tablespoon grapeseed oil; 1 pound boneless, skinless chicken breasts, cut into 1-inch pieces; 3 cups fresh broccoli florets (8 oz.); 0.25 cup lower-sodium tamari; 2 tablespoons pineapple juice; 1.5 tablespoons honey; 1 tablespoon rice vinegar; 2 teaspoons grated garlic; 2 teaspoons cornstarch; 1 teaspoon grated fresh ginger; 2 (8.8 ounce) pouches precooked microwaveable brown rice, prepared according to package directions; 0.25 cup thinly sliced scallions; 1 teaspoon toasted sesame seeds

Gluten-Free Teriyaki Chicken with Broccoli

5.0

(1)

1 Review

Everyone loves teriyaki chicken—and this one is better for you with much less added sugar. It's also gluten-free so long as you use tamari (aka gluten-free soy sauce). Feel free to swap out the broccoli for any veggie—carrots, snow peas, green beans—that you have on hand.

Julia Levy

Updated on January 10, 2020

Prep Time:

15 mins

Total Time:

15 mins

Servings:

Yield:

4 servings

Nutrition Profile:

Gluten-Free High-Protein

Jump to Nutrition Facts

Ingredients

1 tablespoon grapeseed oil
1 pound boneless, skinless chicken breasts, cut into 1-inch pieces
3 cups fresh broccoli florets (8 oz.)
¼ cup lower-sodium tamari
2 tablespoons pineapple juice
1 ½ tablespoons honey
1 tablespoon rice vinegar
2 teaspoons grated garlic
2 teaspoons cornstarch
1 teaspoon grated fresh ginger
2 (8.8 ounce) pouches precooked microwaveable brown rice, prepared according to package directions
¼ cup thinly sliced scallions
1 teaspoon toasted sesame seeds

Directions

Heat oil in a large skillet over high heat. Add chicken; cook, stirring often, until browned and mostly cooked, about 6 minutes. Add broccoli; cook, stirring often, until bright green and tender, about 5 minutes.
Meanwhile, stir together tamari, pineapple juice, honey, vinegar, garlic, cornstarch and ginger in a small bowl.
Add the tamari mixture to the chicken mixture in the pan. Cook over high heat, stirring constantly, until the liquid is thickened and the mixture is glazed, about 20 seconds. Remove from heat. Serve the chicken mixture over rice; sprinkle evenly with scallions and sesame seeds.

Nutrition Facts (per serving)

426	Calories
8g	Fat
53g	Carbs
35g	Protein

Nutrition Facts
Servings Per Recipe 4
Serving Size about 1 cup chicken mixture & 3/4 cup rice
Calories 426
% Daily Value *
Total Carbohydrate 53g	19%
Dietary Fiber 4g	14%
Total Sugars 9g
Added Sugars 6g	12%
Protein 35g	70%
Total Fat 8g	10%
Saturated Fat 1g	5%
Sodium 774mg	34%
Calcium 66mg	5%
Potassium 733mg	16%

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.