
One Pot Teriyaki Chicken and Rice
This One Pot Teriyaki Chicken and Rice delivers 30g protein and 607 calories per serving, giving you a complete protein-carb meal in one pan. Batch-preps 4 servings in under 30 minutes on the stovetop, cutting your Sunday prep time without sacrificing macros. Hit your daily protein targets while keeping prep equipment minimal and cleanup fast.
Ingredients
- •Chicken Breast, Boneless Skinless(302g)
Boneless skinless. Buy in bulk and freeze — Costco rotisserie packs work too.
- •Vegetable oil(15g)
- •Garlic(120g)
- •Ginger, Fresh Root(5g)
- •White Rice(360g)
- •2.5 cups water ($0.00)
- •Mixed Vegetables, Frozen(340g)
- •Soy Sauce, Low Sodium(60g)
- •Brown sugar(30g)
- •Sesame Oil, Toasted(5g)
- •Green Onion (Scallion)
Instructions
- 1Cut the chicken breast into ½–¾-inch pieces. Mince the garlic and ginger.
- 2Heat the vegetable oil in a large deep skillet over medium heat for 1 minute. Add the garlic and ginger, cook for 30 seconds until fragrant, then add the chicken pieces. Sauté for 3–4 minutes over medium heat, stirring occasionally, until the outside is no longer pink (the chicken will finish cooking later).
- 3Add the uncooked rice to the skillet and sauté for 1–2 minutes over medium heat, stirring frequently, until you hear the rice popping and it becomes lightly toasted. Pour in water (following package ratio for the rice amount), stir briefly to prevent sticking on the bottom, then cover with a lid.
- 4Increase heat to medium-high and bring to a full boil, about 2–3 minutes. Once boiling, reduce heat to low, keep the lid on, and simmer for 10 minutes without lifting the lid.
- 5While the rice simmers, whisk together the soy sauce, brown sugar, and toasted sesame oil in a small bowl until mostly combined (brown sugar may not fully dissolve).
- 6After 10 minutes of simmering, carefully lift the lid, spread the mixed vegetables evenly over the rice surface, replace the lid immediately, and continue cooking over low heat for 5 minutes.
- 7Turn off the heat and let the skillet rest covered for 5 minutes. Remove the lid, drizzle the teriyaki sauce over the vegetables, scraping all sugar from the bowl, then gently fold everything together with a spatula until mostly coated, scraping to the bottom. Cover and let rest for 5 minutes off heat.
- 8Divide evenly into 4 airtight containers while hot. Sprinkle sliced green onions on top just before serving.
Nutrition — Per Serving
607
calories
30g
protein
8g
fat
- Carbohydrates
- 102g
- Saturated fat
- 1.4g
- Sodium
- 625 mg
- Dietary fiber
- 5.3g
4 servings per batch · ~309g each
Macro data sourced from USDA FoodData Central
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How much protein does One Pot Teriyaki Chicken and Rice have per serving?
Each serving contains 30g of protein and 607 calories with a carb-heavy macro split of 102g carbs and only 8g fat. This makes it a lean option for hitting protein targets while loading carbs for energy.
How long does One Pot Teriyaki Chicken and Rice take to prep?
This recipe is marked as quick prep and yields 4 servings in a single pot on the stovetop. You can batch cook your entire week's worth of this meal in under 30 minutes total.
Is One Pot Teriyaki Chicken and Rice good for muscle gain?
At 102g carbs per serving, this recipe is designed for muscle gain phases where carbohydrate intake supports workout performance and recovery. The 30g protein per serving contributes to daily targets while the high carb load replenishes glycogen post-training.
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