Simple Chicken Teriyaki Stir Fry
This Simple Chicken Teriyaki Stir Fry delivers 21g protein and 287 calories per serving in just minutes on the stovetop. Five servings per batch give you a quick Asian-style option for meal prep days when you need to cover multiple servings without extended cooking time.
Ingredients
- •Olive oil(15g)
Regular (not extra-virgin) olive oil for high-heat cooking. EVOO for dressings.
- •Yellow Onion
- •Broccoli
- •Bell Pepper
- •Peas, Sugar Snap(240g)
- •Sesame Oil, Toasted(15g)
- •Chicken Thigh, Boneless Skinless(499g)
Boneless skinless thighs. Fattier than breast but more forgiving to cook.
- •Soy Sauce, Low Sodium(60g)
- •Brown sugar(60g)
- •Vinegar, Rice(30g)
- •Mirin, Sweet Rice Wine(30g)
- •Garlic(10g)
- •Cornstarch(5g)
- •Green Onion (Scallion)
Instructions
- 1Stir fry onion, broccoli, capsicum/peppers and sugar snap peas with 1 tablespoon of oil until just starting to turn vibrant in colour. Add 2 tablespoons of water, reduce heat to medium, and stir fry until cooked to your liking (tender-crisp). Remove vegetables from pan and set aside. Alternatively, steam vegetables until cooked to your liking.
- 2Season chicken with salt and pepper. Heat sesame oil over medium heat in the same pan. Stir fry chicken, stirring occasionally until lightly browned and crisp.
- 3In a small jug or bowl whisk together the soy sauce, brown sugar, vinegar, Mirin and garlic to combine. Add sauce to the chicken and cook while stirring occasionally, until it bubbles and thickens into a beautiful shiny glaze. (If the sauce has not thickened, quickly whisk in the cornstarch/water mixture and continue stirring until thickened.
- 4Garnish with green onion (or shallot) slices and serve over steamed rice.
Nutrition — Per Serving
287
calories
21g
protein
14g
fat
- Carbohydrates
- 18g
- Saturated fat
- 2.5g
- Sodium
- 500 mg
- Dietary fiber
- 1.4g
5 servings per batch · ~193g each
Macro data sourced from USDA FoodData Central
AI Swap Engine
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How much protein does Simple Chicken Teriyaki Stir Fry have per serving?
Each serving provides 21g of protein and 287 calories with 14g fat and 18g carbs. The macro ratio leans toward lower carbs relative to calories, making this a moderate-protein option best suited for cut phases.
How long does Simple Chicken Teriyaki Stir Fry take to prep?
Quick prep on the stovetop with 5 servings means you batch-prepare this efficiently for the week with minimal active time per serving. One cook session covers multiple ready-to-eat meals.
Is Simple Chicken Teriyaki Stir Fry good for fat loss?
At 287 calories and 21g protein per serving, this recipe fits well within fat loss meal targets and provides solid satiety through protein without excess calories. The low carb content also supports deficit phases with minimal glycemic impact.
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