Are you searching for a quick, delicious, and healthy dinner option that’s both colorful and fulfilling? Look no further than this Colorful Teriyaki Chicken Stir-Fry Recipe with Rainbow Veggies & Wild Rice. Perfect for busy weeknights or meal prepping for the upcoming week, this recipe will ensure that you enjoy a meal that is not only rich in flavors but also packed with necessary nutrients. The juicy chicken combined with the crunch of fresh vegetables and the earthy hint of wild rice offer a complete meal that doesn’t compromise taste or nutrition.
This dish is a celebration of vibrant colors — think red, yellow, and green veggies tossed together with savory chicken in a glossy homemade teriyaki sauce. It provides a high-protein, fiber-rich meal that’s both satisfying to eat and visually tantalizing. Not only does the stir-fry promise quick preparation and cooking time, but it’s also a versatile recipe that can cater to both adults and kids. It’s the ideal recipe for anyone keen on preparing delicious meals without spending endless hours in the kitchen.
Why You’ll Love This Colorful Teriyaki Chicken Stir-Fry Recipe
Embrace the simplicity and delight that comes with this dish:
- Quick and Easy: From fridge to table in less than 30 minutes.
- Flavor Explosion: A perfect balance of sweet, savory, and umami in the teriyaki sauce.
- Nutrient-Rich: Packed with proteins, fibers, and essential vitamins from chicken and veggies.
- Versatile: Ingredients are easily swappable based on your preferences or what’s available.
Preparation Phase & Tools to Use
Before jumping into the cooking process, it’s essential to prepare your kitchen and workspace efficiently. Start by ensuring all your vegetables and chicken are pre-chopped and ready to cook. Cooking wild rice in advance will save time and reduce the complexity during the actual stir-fry process.
For the cooking itself, you’ll need a large wok or skillet, which is perfect for even heating and tossing the ingredients around without making a mess. Grab a mixing bowl to whisk your teriyaki sauce ingredients, and don’t forget a spatula to help you stir-fry efficiently.
Ingredients
- 1 lb boneless skinless chicken breast
- 2 tablespoons cornstarch
- 1 tablespoon vegetable oil
- 1 cup cooked wild rice
- 1 red bell pepper, chopped
- 1 yellow bell pepper, chopped
- 1 cup broccoli florets
- 1/2 cup snap peas
- 1/2 cup chopped carrots
- 1/4 cup green peas
- 2 tablespoons chopped scallions
- Fresh cilantro or sesame seeds (optional)
- 1/4 cup low-sodium soy sauce
- 2 tablespoons honey
- 1 tablespoon rice vinegar
- 1 tablespoon sesame oil
- 1 garlic clove, minced
- 1 teaspoon fresh grated ginger
- 1 tablespoon cornstarch mixed with 2 tablespoons cold water
Instructions
Step 1: Prep the Chicken and Vegetables
Begin by patting the chicken dry with a paper towel, then toss it in a bowl with cornstarch until evenly coated. This will give it a nice crust when cooked. Chop all your vegetables and make sure the wild rice is cooked and chilled. Having everything prepared will make the cooking process more streamlined.
Step 2: Create the Teriyaki Sauce
In a separate bowl, whisk together low-sodium soy sauce, honey, rice vinegar, sesame oil, minced garlic, and fresh grated ginger. In another small container, mix one tablespoon of cornstarch with two tablespoons of cold water to create a slurry that will help thicken your sauce later.
Step 3: Cook the Chicken and Vegetables
Heat a tablespoon of vegetable oil in a large wok or skillet over medium-high heat. Add the coated chicken and cook it for about 5–7 minutes, until it turns golden brown and is cooked through. Remove the chicken from the pan and set aside.
Step 4: Stir Fry the Veggies
In the same pan, stir-fry the red and yellow bell peppers, snap peas, broccoli, and carrots. Toss them around for about 4–5 minutes until they are slightly tender yet crispy. Add the green peas in the last two minutes of cooking to ensure all vegetables are cooked to perfection.
Step 5: Assemble the Stir Fry
Reintroduce the chicken to the skillet and pour the prepared teriyaki sauce over the mixture. Stir well and let it simmer for about two minutes. Add the cornstarch slurry carefully, stirring constantly to avoid clumps as the sauce thickens.
Step 6: Add the Wild Rice
Fold in the cooked wild rice with the rest of the stir fry mixture, ensuring everything is well combined and heated through for about 1–2 minutes.
Step 7: Serve with Garnishes
Finally, top the stir-fry with chopped scallions, a sprinkle of sesame seeds, or some fresh cilantro if desired. Serve hot immediately or divide into portions for meal prepping.
Variations
- Protein: Try swapping the chicken with shrimp, beef strips, or tofu for a different protein punch.
- Vegetables: Feel free to add zucchini, mushrooms, or bok choy to make it even more colorful.
- Spices: Add red pepper flakes or a splash of hot sauce if you enjoy a spicy kick in your teriyaki stir-fry.
Cooking Notes
- Ensure the chicken is dry before tossing it with cornstarch; this helps create a crispy outer layer.
- Cook the vegetables just until tender-crisp to retain their vibrant color and maximize nutrient retention.
Serving Suggestions
- This stir-fry pairs beautifully with a side of steamed dumplings or egg rolls.
- For a lighter option, serve it on a bed of fresh greens or in lettuce wraps.
Tips
- Always prepare your ingredients before starting to cook, as stir-fries work best with fast, continuous cooking.
- Double the sauce recipe if you prefer a saucier end result or if you plan to add extra ingredients.
Prep Time, Cook Time, Total Time
- Prep Time: 10 minutes
- Cook Time: 20 minutes
- Total Time: 30 minutes
Nutritional Information
- Calories: Approx. 350 per serving
- Protein: 30g
- Sodium: 550mg
FAQs
Can I make this recipe low-carb?
Yes, swap the wild rice with cauliflower rice for a low-carb alternative while still maintaining flavor and nutrition.
How can I store leftover stir-fry?
Store leftovers in an airtight container in the refrigerator for up to 3 days. Reheat in a skillet or microwave before serving.
Is this recipe freezer-friendly?
This recipe is best enjoyed fresh, but you can freeze individual portions for up to 1 month. Ensure it’s completely cooled before freezing.
What if I don’t have a wok?
A large skillet or frying pan can be used instead of a wok. Just ensure it’s big enough to stir-fry the ingredients without overcrowding.
Conclusion
The Colorful Teriyaki Chicken Stir-Fry with Rainbow Veggies & Wild Rice offers the perfect harmony of flavors and colors in one vibrant dish. This easy-to-make recipe is packed with nutrition and serves as a heartwarming meal for you and your loved ones. Don’t hesitate to customize it with different veggies or proteins to cater to your family’s tastes. Drop a comment below if you’ve tried this recipe and share your own twists. Enjoy this delightful meal on a busy weeknight or elevate your meal-prepping game with this all-in-one nutritious dish.
Print
Colorful Teriyaki Chicken Stir-Fry with Rainbow Veggies & Wild Rice
- Total Time: 30 minutes
- Yield: 4 servings 1x
Description
A vibrant and nutritious stir-fry packed with flavors!
Ingredients
- 1 lb boneless skinless chicken breast
- 2 tablespoons cornstarch
- 1 tablespoon vegetable oil
- 1 cup cooked wild rice
- 1 red bell pepper, chopped
- 1 yellow bell pepper, chopped
- 1 cup broccoli florets
- 1/2 cup snap peas
- 1/2 cup chopped carrots
- 1/4 cup green peas
- 2 tablespoons chopped scallions
- Fresh cilantro or sesame seeds (optional)
- 1/4 cup low-sodium soy sauce
- 2 tablespoons honey
- 1 tablespoon rice vinegar
- 1 tablespoon sesame oil
- 1 garlic clove, minced
- 1 teaspoon fresh grated ginger
- 1 tablespoon cornstarch mixed with 2 tablespoons cold water
Instructions
- Begin by patting the chicken dry with a paper towel, then toss it in a bowl with cornstarch until evenly coated. This will give it a nice crust when cooked. Chop all your vegetables and make sure the wild rice is cooked and chilled. Having everything prepared will make the cooking process more streamlined.
- In a separate bowl, whisk together low-sodium soy sauce, honey, rice vinegar, sesame oil, minced garlic, and fresh grated ginger. In another small container, mix one tablespoon of cornstarch with two tablespoons of cold water to create a slurry that will help thicken your sauce later.
- Heat a tablespoon of vegetable oil in a large wok or skillet over medium-high heat. Add the coated chicken and cook it for about 5–7 minutes, until it turns golden brown and is cooked through. Remove the chicken from the pan and set aside.
- In the same pan, stir-fry the red and yellow bell peppers, snap peas, broccoli, and carrots. Toss them around for about 4–5 minutes until they are slightly tender yet crispy. Add the green peas in the last two minutes of cooking to ensure all vegetables are cooked to perfection.
- Reintroduce the chicken to the skillet and pour the prepared teriyaki sauce over the mixture. Stir well and let it simmer for about two minutes. Add the cornstarch slurry carefully, stirring constantly to avoid clumps as the sauce thickens.
- Fold in the cooked wild rice with the rest of the stir fry mixture, ensuring everything is well combined and heated through for about 1–2 minutes.
- Finally, top the stir-fry with chopped scallions, a sprinkle of sesame seeds, or some fresh cilantro if desired. Serve hot immediately or divide into portions for meal prepping.
Notes
Ensure chicken is dry before tossing with cornstarch; this helps create a crispy outer layer.
- Prep Time: 10 minutes
- Cook Time: 20 minutes
- Category: Dinner
Nutrition
- Calories: 350 kcal
- Sodium: 550 mg
- Protein: 30 g