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Healthy teriyaki chicken bowl with glazed chicken thighs, crispy broccoli, and white rice topped with green onions

Healthy Teriyaki Chicken Bowl

4.80 from 5 votes
Chicken thighs glazed in a sticky orange teriyaki sauce, served over rice with crispy broccoli. 505 calories with 44 grams of protein per bowl.
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Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Servings : 2 servings

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Equipment

Ingredients

For the Teriyaki Marinade
  • ⅓ cup soy sauce, or tamari if gluten-free
  • 2 tbsp honey
  • 1 orange
  • 3 grated garlic cloves
  • 1 tbsp grated fresh ginger
For the Bowls
  • 12 oz boneless skinless chicken thighs
  • 3 cups broccoli florets
  • olive oil spray
  • 2 tsp cornstarch
  • 1 cup cooked rice, fresh or microwave frozen rice
  • thinly sliced green onion
  • sesame seeds
US Customary - Metric
Start Cooking

Instructions
 

Marinate the chicken
  1. In a medium bowl, whisk together ⅓ cup soy sauce, 2 tbsp honey, the zest and juice of 1 orange, 3 grated garlic cloves, and 1 tbsp grated fresh ginger.
    Add 12 oz boneless skinless chicken thighs and turn to coat. Cover and marinate in the fridge for at least 30 minutes, or up to overnight.
    Chicken thighs marinating in orange teriyaki marinade in a metal bowl with tongs
Oven bake or air fry
  1. Air fry. Spread 3 cups broccoli florets in the air fryer basket and lay the chicken thighs on top, letting the excess marinade drip off first (keep the marinade).
    Lightly coat everything with olive oil spray. Air fry at 380°F (190°C) for 16 to 18 minutes, flipping the chicken halfway, until the chicken reaches 165°F (74°C).
    Optional: In the last 2 to 3 minutes of cooking, brush the chicken with a little of the teriyaki sauce and finish air frying. Transfer the chicken to a plate to rest. Air fry the broccoli on its own at 400°F (200°C) for 2 to 3 minutes until the edges crisp up.
    Teriyaki glazed chicken thighs cooking on top of broccoli in an air fryer basket
  2. Oven bake. Preheat the oven to 425°F (220°C). Spread 3 cups broccoli florets on a sheet pan and nestle the chicken thighs among them, letting the excess marinade drip off first (keep the marinade). Lightly coat everything with olive oil spray. Roast for 20 to 22 minutes until the chicken reaches 165°F (74°C).
    Optional: Brush the chicken with a little of the teriyaki sauce and broil for 2 to 3 minutes until the glaze caramelizes and the broccoli edges crisp up. Watch it closely, the honey can go from caramelized to burnt fast.
Make the teriyaki sauce
  1. While the chicken cooks (either method), pour the reserved marinade into a small saucepan and bring it to a full boil for 1 minute. Stir 2 tsp cornstarch into a little bit of cold water then whisk it into the sauce, and simmer for 2 to 3 minutes until slightly thickened and glossy.
    Thickened orange teriyaki sauce in a small saucepan with a basting brush
Assemble the bowls
  1. Divide 1 cup cooked rice between two bowls. Top with the chicken and broccoli, drizzle with the remaining teriyaki sauce, and finish with thinly sliced green onion and sesame seeds.
    Two teriyaki chicken rice bowls with crispy broccoli and a small bowl of sliced green onions

Nutrition

Calories: 505kcalCarbohydrates: 67gProtein: 44gFat: 8gSaturated Fat: 2gPolyunsaturated Fat: 2gMonounsaturated Fat: 3gTrans Fat: 0.03gCholesterol: 162mgSodium: 2359mgPotassium: 1116mgFiber: 6gSugar: 26gVitamin A: 1039IUVitamin C: 158mgCalcium: 124mgIron: 5mg

Notes

  • The marinade becomes the sauce. Boiling it for a full minute makes it completely safe to use after the raw chicken has been in it.
  • Chicken breast works too. Cut the cook time back to 12 to 14 minutes in the air fryer or 16 to 18 minutes in the oven so it doesn't dry out.
  • Swap the soy sauce for tamari to make this gluten-free.
  • Microwave frozen rice keeps this fast on a weeknight, but freshly cooked works just as well.