October 26, 2016 | Home >Healthy Kids > Best Recipes >Easy Teriyaki Chicken Bake Recipe
Easy Teriyaki Chicken Bake Recipe
October 26, 2016 | Home >Healthy Kids > Best Recipes >Easy Teriyaki Chicken Bake Recipe

Easy Teriyaki Chicken Bake Recipe

Easy Teriyaki Chicken Bake Recipe

This teriyaki chicken bake has it all- it’s tasty, healthy, and easy! Making homemade teriyaki sauce is super simple too. Who knew? Your family will love this filling and delicious recipe!

A little backstory. I am from the Seattle area, and in Seattle we love our teriyaki. Teriyaki is not just an item or even a section on restaurant menus; there are teriyaki shops all over the place. Nowhere else I have been or lived has anything like it. So, sometimes I just need a little teriyaki. It’s in my blood. But, I want it to be easy and healthy too.

That’s where this recipe comes in.

Easy Teriyaki Chicken Bake Recipe
Making your own teriyaki sauce

Making the sauce was simpler than I expected! I’ve always purchased teriyaki sauce, but now I know better! You probably have most (or all) of the ingredients on hand right now- fresh ginger may be the catch.

But I’ll let you in on a little secret: ginger freezes really well! I may have mentioned this in a previous post, but I just love that I can throw it in the freezer and I am set for future recipes! Just take what you need out and grate it (much easier than mincing!).

Easy Teriyaki Chicken Bake Recipe

To make the sauce, simply combine the soy sauce, water, brown sugar, garlic and ginger in a small pot on medium-high heat. Meanwhile, stir the cornstarch and 1/4 cup water together until the corn starch is well dissolved, then add to the pot. Heat it all up until boiling and thickened, maybe 5 minutes.

Now set aside until the bake is assembled.

Easy, healthy, teriyaki chicken bake

One of the things I love most about this recipe is that it’s a throw-it-all-in casserole type recipe. No need to add things at different times or cook multiple things at once. This teriyaki chicken is all-in-one. Once the sauce is made, you’re almost set.

Easy Teriyaki Chicken Bake Recipe

I suggest spraying a 3 quart casserole dish (9×13 inches) with cooking spray, just to make clean up a little simpler (who doesn’t need that?). Layer the quick-cooking brown rice, green beans and carrots, and then chicken strips. Pour chicken broth over everything, and then 1 cup of the teriyaki sauce. Make sure the chicken is well-covered with sauce so it’s nice and flavorful.

Tip: see if your grocery store has chicken pre-cut into strips. Mine does, and it’s the same price as un-cut chicken breasts. Win! I didn’t have to handle meat hardly at all, saving time and clean up.

Once everything is assembled, cover the dish in foil. Place the dish into pre-heated 375* F oven for 45 minutes. At that point, take the dish out and stir just a little to make sure everything is getting enough moisture. If it looks dry, add an extra half-cup of chicken broth. Place the dish back into the oven without the foil this time, and set your timer for 10 minutes.

What I learned about instant brown rice

So I’ve always been a little hesitant about instant rice. Like, what’s the catch? Is it gross, or less nutritious? It cooks in 10 minutes rather than an hour, so it seems too good to be true.

Easy Teriyaki Chicken Bake Recipe

Well, let me bust some myths right here and right now. It’s neither- there’s no catch! Instant brown rice is simply rice that has been pre-cooked and then dehydrated to keep on the shelf. And when I tried it I liked it just fine.

When comparing quick-cooking brown rice to regular, I found their nutritional information to be nearly identical. And, according to a few articles I’ve read, quick-cooking rice might actually have a lower glycemic index than regular brown rice. (Here’s a quick one). In other words, it raises blood glucose less, if that’s something you’re interested in monitoring.

Easy Teriyaki Chicken Bake Recipe

The Verdict: I decided to use minute brown rice for this dish so that everything cooked evenly. I knew the chicken and veggies would cook more quickly than regular brown rice, so I gave the instant stuff a try. It worked perfectly! And tasted great.

Easy Teriyaki Chicken Bake. This teriyaki chicken bake has it all- it's tasty, healthy, and easy! And our homemade teriyaki sauce is super simple and delicious. http://www.superhealthykids.com/easy-teriyaki-chicken-bake-recipe/

Easy Teriyaki Chicken Bake Recipe

Easy Teriyaki Chicken Bake Recipe
Serves: 4
Prep Time: 10 m
Cook Time: 50 m

Ingredients

  • 1 – cooking spray
  • 3 1/2 cup – Brown rice, Instant
  • 2 cup chopped – carrot
  • 2 cup – green beans
  • 1 1/2 pound – chicken breast
  • 3 cup – chicken broth, low-sodium
Teriyaki Sauce
  • 1 cup – soy sauce, low sodium
  • 1/2 cup – water
  • 1/3 cup – brown sugar
  • 1/2 teaspoon – garlic
  • 1/2 teaspoon – ginger root, fresh
  • 2 tablespoon – cornstarch
  • 1/4 cup – water

Directions

  1. Make the teriyaki sauce by combining all ingredients but the cornstarch and 1/4 cup water in a small saucepan on medium-high heat. In a small bowl, stir together cornstarch and 1/4 cup water until cornstarch is dissolved, then add to saucepan. Bring to a boil and simmer until thickened, around 5 minutes.
  2. Chop carrots into thin slices and break green beans into little pieces. Cut chicken into thin strips.
  3. Preheat oven to 375* F and spray a 9x13 baking dish with non-stick spray. Spread veggies along the bottom of the dish, then pour minute rice on top, followed by chicken. Pour 2 1/2 cups of chicken broth over everything, and then spread 1 cup of teriyaki sauce on top, making sure to cover chicken well.
  4. Cover dish in foil and bake for 40 minutes. Remove foil and stir just a bit to make sure everything is cooking evenly, and add 1/2 cup more chicken broth if too dry. Then put back in the oven (keeping the foil off) for 10-15 minutes, until chicken and veggies are cooked. Pour remaining teriyaki sauce on top, to taste.

Nutrition Facts

  • Nutrition per serving % daily value
  • Calories: 722 36%
  • Fat: 13 g 20%
  • Carb: 109 g 36%
  • Fiber: 7 g 28%
  • Protein: 46 g 92%
  • Sugar: 22 g
written by
Katrina Nelson

Leave a Comment

Your email address will not be published. Required fields are marked *

Comments(6)

Thanks for this great recipe. I should try this next week.

Casey says:

I am hoping To make this tonight but don’t have quick cook rice. Should I make adjustments for regular brown rice (that takes about 35-40 minutes to cook normally)?

Katrina Nelson says:

Hi Casey, good question! I haven’t tried using regular brown rice myself, but if I were going to use it I would do something like the following: decrease rice to 2 cups, increase the chicken broth to 4 cups, and up the baking time with foil on top by at least 15 minutes (check it at regular intervals to see how the rice is doing!).
I hope this helps, and please let us know how it turns out!

Lindsay says:

The flavour was so yummy in this recipe. I was wondering if the 3 1/2 cups rice is the correct amount? I followed exactly and when the time was up my veggies were hard and the rice too. I kept adding liquid but it just wasn’t getting soft. Any tips?! Thanks!

Katrina Nelson says:

Hi Lindsay! So glad to hear you loved the flavor! Sorry to hear the rice wasn’t cooperating. Did you use minute rice and cut the veggies nice and small? If you did, the only other cause I can think of is just differences in the way ovens cook. You did the right thing adding liquid if you needed to, and keeping it covered for longer always helps too. I plan to make this for my family again soon and I’ll pay close attention and let you know if I figure anything out!

Hi again Lindsay! I just made this again for my family so I have made a few adjustments to improve the recipe. I decided to keep the dish covered for 40-45 minutes rather than 30, and I cut the veggies a little thinner to help them get a little softer. I don’t like mushy veggies, so they were soft but not too soft. My rice cooked quickly though, it was done after the first 30 minutes when I checked. Did you check and see if you used minute rice? Hope this helps!

Subscribe!
Join over 50k subscribers and get free weekly recipes, resources, and fun delivered right to your inbox.