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StovetopComplexity

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.

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Ingredients

4 servings
  • 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

  1. 1Cut the chicken breast into very small pieces, about 1/2 to 3/4-inch in size.
  2. 2Add the cooking oil, garlic, and ginger to a large, deep skillet. Cook over medium heat for about 1 minute, then add the chicken pieces and continue to sauté just until the outside of the chicken is no longer pink. Do not over cook the chicken here, it will finish cooking with the rice.
  3. 3Add the uncooked rice to the skillet and continue to sauté for 1-2 minutes more. You should hear the rice popping. Finally, add the water and give everything a brief stir to make sure there is no rice stuck to the bottom of the skillet.
  4. 4Place a lid on the skillet, turn the heat up to medium-high, and allow the water to come to a full boil. Once boiling, turn the heat down to low and let it simmer for 10 minutes.
  5. 5While the skillet is simmering over low, prepare the teriyaki sauce. In a small bowl, stir together the soy sauce, brown sugar, and toasted sesame oil. The brown sugar may not fully dissolve, but that's okay. Set the sauce aside.
  6. 6After the rice has simmered for 10 minutes, lift the lid briefly to sprinkle the frozen vegetables on top, then replace the lid immediately. Make sure the vegetables are spread evenly over the surface. Let the skillet continue to heat over low for an additional five minute.
  7. 7After steaming the rice and vegetables together for 5 minutes, turn the heat off and let the skillet rest with the lid in place for an additional five minutes.
  8. 8Give the teriyaki sauce another brief stir, lift the lid on the skillet, and drizzle the sauce over the vegetables. Make sure to scrape out all the sugar from the bottom of the bowl. Using a spatula or large spoon, gently fold the rice and vegetables together until everything is mostly coated in the sauce. Make sure to scoop all the way to the bottom of the skillet when folding, as the sauce will sink to the bottom.
  9. 9Place the lid back on top and let the skillet rest for a final 5 minutes to let the flavor soak in (heat turned off). Sprinkle sliced green onions over 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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Common questions

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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