Teriyaki Glazed Chicken with Stir-Fried Vegetables and Rice…

Anti-Inflammatory Teriyaki Glazed Chicken with Stir-Fried Vegetables and Rice

Description

This Anti-Inflammatory Teriyaki Glazed Chicken with Stir-Fried Vegetables and Rice is a balanced, nutrient-dense meal designed to support overall health while delivering bold, savory flavor. Tender chicken breast is lightly glazed in a refined-sugar-free teriyaki sauce made with anti-inflammatory ingredients like ginger, garlic, and olive oil, then paired with vibrant vegetables and fluffy rice.

Perfect for healthy meal prep, clean eating, and anti-inflammatory diets, this dish offers protein, fiber, antioxidants, and essential micronutrients in every bite.

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Ingredients

For the Chicken & Marinade

• 2 boneless, skinless chicken breasts

• ¼ cup low-sodium tamari or coconut aminos

• 1 tbsp raw honey or maple syrup

• 1 tbsp rice vinegar or apple cider vinegar

• 1 tsp fresh ginger, grated

• 2 cloves garlic, minced

• 1 tsp sesame oil

• 1 tbsp extra-virgin olive oil

For the Stir-Fried Vegetables

• 1 cup broccoli florets

• 1 cup sliced mushrooms

• 1 zucchini, sliced

• 1 red bell pepper, sliced

• 1 tbsp olive oil

For Serving

• 1½ cups cooked white rice, brown rice, or jasmine rice

• Optional garnish: chopped parsley, green onions, sesame seeds

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Instructions

1. Marinate the Chicken
   Whisk tamari, honey, vinegar, ginger, garlic, sesame oil, and olive oil. Marinate chicken for at least 20–30 minutes.

2. Cook the Chicken
   Heat a skillet over medium heat. Cook chicken 5–6 minutes per side until golden and cooked through. Remove, rest, then slice.

3. Reduce the Teriyaki Glaze
   Pour leftover marinade into the pan and simmer until thick and glossy.

4. Stir-Fry the Vegetables
   In a separate pan, sauté vegetables in olive oil until tender-crisp.

5. Assemble
   Serve rice in a bowl, top with sliced chicken, vegetables, and drizzle with teriyaki glaze.

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Why This Recipe Is Anti-Inflammatory

• Ginger & Garlic: Reduce chronic inflammation and oxidative stress

• Olive Oil: Rich in heart-healthy polyphenols

• Vegetables: High in antioxidants and fiber

• Low Sugar Sauce: No refined sugars or artificial additives

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Serving Suggestions

• Serve with brown rice or quinoa for extra fiber

• Pair with a side of fermented vegetables (kimchi or sauerkraut)

• Add a fresh cucumber salad with lemon and olive oil

• Ideal for meal prep lunches and post-workout dinners

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Variations

• Gluten-Free: Use coconut aminos instead of soy sauce

• Low-Carb: Swap rice for cauliflower rice

• Dairy-Free: Naturally dairy-free as written

• Vegan Option: Replace chicken with baked tofu or tempeh

• Spicy Teriyaki: Add chili flakes or sriracha

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Nutrition Information (Approx. per serving)

• Calories: 480

• Protein: 38g

• Carbohydrates: 45g

• Fat: 16g

• Fiber: 6g

• Sugar: 9g

• Sodium: Moderate (low-sodium sauce used)

Supports heart health, gut health, and inflammation reduction.

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Related Questions (SEO-Optimized FAQs)

Is teriyaki chicken anti-inflammatory?
Yes, when made with low-sodium sauce, natural sweeteners, and anti-inflammatory spices like ginger and garlic.

What rice is best for inflammation?
Brown rice, jasmine rice, and quinoa are excellent anti-inflammatory choices.

Can I meal prep this recipe?
Absolutely. It stores well for up to 4 days in the refrigerator.

Is this recipe good for weight loss?
Yes — it’s high in protein, balanced in macros, and free from processed ingredients.

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Final Thoughts

This Anti-Inflammatory Teriyaki Chicken Bowl proves that healthy eating doesn’t have to be boring. It’s flavorful, nourishing, and easy enough for busy weeknights while still being elegant enough for guests. Whether you’re focused on clean eating, reducing inflammation, or simply enjoying a wholesome homemade meal, this recipe delivers on all fronts.