Healthy Teriyaki Chicken Bowl with Steamed Broccoli & Jasmine Rice

Lean, protein-rich chicken glazed in a lighter homemade teriyaki (less sugar, big flavour), served with fibre-packed broccoli and fluffy jasmine rice for a balanced, nourishing dinner.

Ingredients

• 1 1/3 cups (265g) jasmine rice, rinsed
• 2 cups water (for rice)
• 1 1/2 lb (680g) boneless skinless chicken breast, cut into 1-inch pieces
• 4 cups broccoli florets (about 1 large head)
• 1 tbsp neutral oil (canola, avocado, or vegetable), divided
• 2 cloves garlic, finely grated or minced
• 1 tsp fresh ginger, finely grated (or 1/2 tsp ground ginger)
• 1/3 cup low-sodium soy sauce
• 2 tbsp rice vinegar (or apple cider vinegar)
• 2 tbsp honey (or brown sugar)
• 1 tbsp toasted sesame oil (optional but highly recommended)
• 1/2 cup water (for teriyaki sauce)
• 2 tsp cornstarch mixed with 2 tbsp water (slurry)
• Black pepper, to taste
• Optional garnish (pantry): sesame seeds, sliced green onion (if you have it)

Method

• 1

  Step 1: Cook the jasmine rice

  Rinse rice in a fine-mesh sieve until the water runs mostly clear (helps keep it fluffy). Combine rice and 2 cups water in a pot. Bring to a boil over high heat, then cover and reduce to low. Cook 12 minutes. Remove from heat and rest, covered, 10 minutes. Fluff with a fork.

• 2

  Step 2: Make the lighter teriyaki sauce

  In a small saucepan, combine soy sauce, rice vinegar, honey, 1/2 cup water, garlic, and ginger. Bring to a gentle simmer over medium heat, stirring, until fragrant, about 2 minutes.

• 3

  Step 3: Thicken to a glossy glaze

  Stir the cornstarch slurry again (it settles quickly), then whisk into the simmering sauce. Cook 45–90 seconds until it turns shiny and lightly thickened (it should coat a spoon but still pour easily). Turn off heat; stir in sesame oil if using. Set aside.

• 4

  Step 4: Steam the broccoli (keep it vibrant)

  Add 1 inch of water to a pot, bring to a boil, then add broccoli in a steamer basket (or directly into a shallow boil if you don’t have one). Cover and steam 3–4 minutes until bright green and crisp-tender. Drain well. Season with a pinch of salt and black pepper.

• 5

  Step 5: Sear the chicken (for flavour without deep frying)

  Pat chicken dry with paper towels (key for browning). Heat 2 tsp oil in a large nonstick skillet over medium-high heat. Add chicken in a single layer (cook in two batches if needed). Sear 2–3 minutes per side until golden and cooked through (internal temp 165°F / 74°C).

• 6

  Step 6: Glaze the chicken

  Reduce heat to medium-low. Pour in about 2/3 of the teriyaki sauce and toss for 30–60 seconds until the chicken is coated and glossy. If you want it saucier, add more sauce a little at a time (it thickens quickly).

• 7

  Step 7: Assemble bowls

  Divide rice between 4 bowls. Top with glazed teriyaki chicken and steamed broccoli. Spoon a little extra sauce over rice and broccoli. Garnish with sesame seeds/green onion if using.

Tips

• **Healthier teriyaki, still satisfying:** Using **low-sodium soy sauce** and modest sweetener keeps sugar and sodium in check while ginger/garlic deliver big flavour.
• **Don’t overcook broccoli:** Pull it when it’s **bright green**; it will keep cooking from residual heat.
• **Make ahead:** Cook rice and sauce up to **3 days** ahead. Store separately. Reheat rice with a splash of water, and warm sauce gently (it thickens when cold).
• **Swap the grain (still Asian-style):** If you have it, **brown rice** adds extra fibre and minerals (increase cook time per packet).
• **Add more vegetables (pantry/freezer friendly):** Stir-fry or steam carrots, snap peas, bell pepper, or edamame alongside broccoli for an even more nutrient-dense bowl.

Nutrition (per serving, estimate)