Description

This Next-Level Teriyaki Chicken Stir-Fry with Rainbow Veggies & Wild Rice is a bold, satisfying dish that brings together tender chicken, vibrant vegetables, and a glossy, homemade teriyaki glaze. Packed with protein, color, and texture, it’s a one-pan meal that’s perfect for busy weeknights or make-ahead meal preps.

Ingredients

1.5 lbs boneless skinless chicken breasts or thighs

1 red bell pepper, chopped

1 yellow bell pepper, chopped

1 orange bell pepper, chopped

1 cup sugar snap peas

2 cups broccoli florets

1 large carrot, thinly sliced

3 green onions, sliced (for garnish)

2 cloves garlic, minced

1 tablespoon fresh ginger, minced

1/3 cup low-sodium soy sauce

2 tablespoons brown sugar or honey

1 tablespoon rice vinegar

1 tablespoon cornstarch

2 tablespoons water (for slurry)

1 tablespoon neutral oil (like canola or avocado oil)

3 cups cooked wild rice

Instructions

1. Dice the chicken into bite-sized pieces. Chop all vegetables evenly. Mince garlic and ginger.

2. Cook the wild rice using a rice cooker or stovetop method. This takes about 35–40 minutes.

3. Heat 1/2 tablespoon of oil in a large skillet or wok over medium-high heat. Sear chicken for 5–6 minutes until fully cooked. Set aside.

4. Add remaining oil and stir-fry carrots, bell peppers, broccoli, and snap peas for 3–5 minutes until crisp-tender.

5. In a bowl, whisk together soy sauce, brown sugar or honey, rice vinegar, garlic, ginger, and cornstarch mixed with water.

6. Pour sauce into the skillet. Simmer until thickened (about 2–3 minutes).

7. Return chicken to skillet. Toss to coat evenly in the sauce.

8. Serve hot over wild rice. Garnish with sliced green onions. Optionally add sesame seeds or chili flakes.

Notes

Use a very hot skillet or wok and avoid overcrowding to keep vegetables crisp.

For a gluten-free version, substitute tamari for soy sauce.

Wild rice can be swapped for quinoa or brown rice if needed.

Prep Time: 15 minutes
Cook Time: 20 minutes
Category: Main Dish
Method: Stir-Fry
Cuisine: Asian-inspired

Nutrition

Serving Size: 1 bowl (1/4 of recipe)
Calories: 480
Sugar: 12g
Sodium: 820mg
Fat: 13g
Saturated Fat: 2g
Unsaturated Fat: 10g
Trans Fat: 0g
Carbohydrates: 45g
Fiber: 6g
Protein: 39g
Cholesterol: 90mg

Keywords: Teriyaki, Chicken, Stir-Fry, Wild Rice, Meal Prep