Homemade Teriyaki Chicken with Rice

A healthier takeaway-style recipe you can easily make at home

If you love teriyaki dishes from restaurants but want a healthier homemade version, this recipe is perfect. It’s quick, flavourful, and uses simple ingredients you can find in most UK supermarkets such as Tesco, Sainsbury’s, Lidl or Waitrose.

Homemade teriyaki lets you control the sugar and salt levels, making it a much better option than many takeaway versions.

Why This Recipe Is a Healthier Choice?

1. Lower sugar than takeaway sauces.
   Many store-bought teriyaki sauces contain a lot of added sugar. Making it at home lets you reduce the amount or use natural alternatives like honey.
2. High in protein.
   Chicken provides lean protein that supports muscle health, energy levels and satiety.
3. Balanced meal.
   Pairing the chicken with rice and vegetables gives a good balance of protein, carbohydrates and fibre.
4. Supports energy levels.
   Rice provides steady carbohydrates that help fuel your body and brain.
5. Simple whole ingredients.
   No preservatives or unnecessary additives often found in ready-made sauces.

Ingredients: (Serves 2–3)

For the Teriyaki Sauce

1. 3 tbsp soy sauce (or low-salt soy sauce).
2. 2 tbsp honey or maple syrup.
3. 1 tbsp rice vinegar.
4. 1 tbsp mirin (optional but adds authenticity).
5. 1 tsp grated fresh ginger.
6. 1 garlic clove, minced.
7. 1 tsp cornflour + 2 tbsp water (to thicken).

For the Chicken

1. 2 chicken breasts or thighs, sliced.
2. 1 tbsp sesame oil or olive oil.
3. 1 red pepper, sliced.
4. 1 small broccoli head, cut into florets.

For Serving

1. 150–200g jasmine or basmati rice.
2. Sesame seeds (optional).
3. Spring onions, sliced.

Instructions:

1. Cook the Rice

Rinse the rice under cold water and cook according to packet instructions (usually about 10–12 minutes). Set aside once cooked.

2. Prepare the Teriyaki Sauce

In a small bowl, mix together:

1. soy sauce
2. honey
3. rice vinegar
4. mirin
5. ginger
6. garlic

Set aside.

3. Cook the Chicken

Heat the sesame oil in a large frying pan or wok over medium-high heat.
Add the sliced chicken and cook for 5–6 minutes until lightly browned.

4. Add the Vegetables

Add the broccoli and red pepper to the pan. Stir fry for 3–4 minutes until just tender.

5. Add the Sauce

Pour the teriyaki sauce into the pan and stir well.

Mix the cornflour with water and add it to the pan. Cook for another 1–2 minutes until the sauce thickens and coats the chicken.

6. Serve

Serve the teriyaki chicken over warm rice and top with:

• sesame seeds

• sliced spring onions

Nutritional Benefits:

This dish provides a balanced combination of nutrients:

1. Protein – Supports muscle maintenance and helps keep you full.
2. Carbohydrates – Rice provides energy for daily activities.
3. Fibre and vitamins – Vegetables like broccoli provide vitamin C, fibre and antioxidants.
4. Healthy fats – Sesame oil adds flavour and beneficial fats.

Easy Healthy Swaps:

• Use brown rice for more fibre and slower energy release.

• Replace chicken with tofu or salmon for a plant-based or omega-3 option.

• Add extra vegetables like mushrooms, carrots or sugar snap peas.

Quick Tip:

If you want a meal prep version, make a larger batch and store portions in the fridge for up to 3 days. The flavours actually deepen overnight.