Tasty Low Syn Teriyaki Chicken and Rice Bowl - the flavours in this yummy dish will be a hit for the entire family.
I love teriyaki chicken and rice and it's my go-to dish to order whenever I am at the mall and I haven't had lunch, as it's usually not too bad syn wise.
Lots of veggies, steamed white rice and then the teriyaki chicken (syns in the sauce of course, but not enough to blow my daily syn allowance).
So what exactly is teriyaki? Teriyaki is a Japanese style of cooking of meat or fish that is grilled or broiled with a delicious sauce that consists of soy sauce, sake (or mirin), sugar, ginger and garlic.
Although you will find many variations on the sauce. In fact, probably no sauce is the same, it can vary so much in quantities of ingredients.
Sake or Mirin which is usually a main part to the sauce can sometimes be hard to obtain, usually only found at specialist Asian stores, so I just use Maple Syrup for the sweet part of the sauce or if you don't have maple syrup you can always use honey.
The rest of the components are ingredients most will have in their store cupboard, so pretty simple.
Instead of cooking the chicken on its own like it would come if you ordered Teriyaki Chicken from a takeaway. For this Teriyaki Chicken and Rice Bowl, I like to combine everything all in one pan.
It means the rice also gets coated in those amazing teriyaki sauce flavours and resembles a fried rice dish - Yummy!!!
Don't fancy chicken? Feel free to use beef, pork or shrimp. You could even skip the protein altogether and just keep it as a Teriyaki Flavoured Vegetable Fried Rice.
Want to make this SP/Original or paleo friendly? sub the rice for some of this cooked Roasted Cauliflower Rice.
Love rice dishes like this Teriyaki Chicken and Rice Bowl? Check out these other rice dishes:
- SYN FREE PRAWN AND VEGETABLE PILAF
- ONE POT SOUTHERN HOPPIN JOHN
- SYN FREE ONE POT NANDO’S PERI PERI RICE
- CHICKEN BROCCOLI CHEDDAR RICE
- ORANGE GINGER CHICKEN FRIED RICE
- LOW SYN NASI GORENG – INDONESIAN RICE
- RED PEPPER AND CORIANDER RICE
- LOW SYN COCONUT CHICKEN CURRY RICE
- CHICKEN, RED PEPPER AND SWEETCORN RISOTTO
- SYN FREE SPICY BEEF, BEANS AND RICE
- CHICKEN FRIED RICE
or head on over to my Full Recipe Index with over 850 delicious Slimming World and Weight Watchers recipes all fully searchable by meal type, ingredients, syn value and smart points etc.
How can I add a ⅓ speed foods to this Teriyaki Chicken and Rice Bowl?
This rice bowl comes packed with peppers, carrots, onion and courgette (zucchini), so plenty of speed foods to add to your ⅓ recommendation. If you want to add some additional speed foods and a side serving of stir-fried veggies of your choice will be perfect.
Kitchen Items used for this Teriyaki Chicken Rice Bowl:
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Teriyaki Chicken and Rice Bowl
Tasty Low Syn Teriyaki Chicken and Rice Bowl - the flavours in this yummy dish will be a hit for the entire family.
Ingredients
- ½ red pepper, de-seeded and diced
- ½ green pepper de-seeded and diced
- 1 small carrot, diced
- ½ courgette, diced
- 2 chicken thighs, raw (approx 150g/5oz)
- 2 tablespoons soy sauce (or tamari or coconut aminos) - I used half dark and half light
- 1 teaspoon ground ginger
- ½ teaspoon of garlic powder
- ½ teaspoon of onion powder
- ¼ cup (60ml) of water
- 2 tablespoons of maple syrup - 4 syns
- 2 tablespoons of passata
- 2 spring onions roughly chopped
- 1.5 cups (approx 280g) of cooked long grain rice
- cooking oil spray
Instructions
- Slice the chicken thighs into small bite size pieces.
- Place in a bowl and cover with the ginger, garlic, soy sauce, water, passata and maple syrup and stir to coat.
- Spray a frying pan over a medium high heat with some cooking oil spray
- Add the chicken with the marinade and simmer until sauce reduces and thickens and chicken is cooked through, remove from pan and set aside
- Wipe pan clean.
- Spray with more cooking oil spray.
- Add all the vegetable and stir fry for 2 mins.
- Add the rice and mix to combine.
- Make a space in the centre and add the chicken with the sauce back to the pan and start
- stirring to evenly mix everything together.
- Serve in bowls and top with chopped spring onion.
- Enjoy!!
Notes
This recipe is gluten free, dairy free, Slimming World and Weight Watchers friendly
- Extra Easy - 2 syns per serving
- WW Smart Points - 8 per serving
- SP/Original - 2 syns per serving (use cauliflower rice)
- Gluten Free - use gluten free soy sauce
- Paleo - use coconut aminos and cauliflower rice
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Nutrition Information
Yield 2 Serving Size 1Amount Per Serving Calories 317Total Fat 3.1gSaturated Fat 0.8gCarbohydrates 55gFiber 2.7gSugar 16.1gProtein 18g
Nutritional information is an estimate and is to be used for informational purposes only. Ingredients can vary greatly from brand to brand and therefore it would be impossible to give accurate information.
Michelle Collett says
Adore this Siobhan! Shared it other day on fb page with photo, my chicken pieces were larger but I made rest exa t same. Loved by me and my son. Love your recipes xxxx
Jennifer says
Made this for dinner last night, absolutely delicious!! The chicken was so moist and full of flavour! Will definitely be making again!
Amanda says
I made this tonight. Really lovely I will be making it again for sure!
Anne says
Love your rescipes, saved loads, will be trying this for sure.
Bev says
Loved the fact that all items and flavours are combined, but for us something was missing; maybe more soy? Just needs a little bit more of a kick. I'll experiment next time, see what we think then 🙂
Danny says
If cooking this and I use mirin instead of maple syrup would it be the same amount of mirin? Xx
Shevy (Slimming Eats) says
Yes I would use same amount.
Paul Davies says
Yet another recipe the family and I have thoroughly enjoyed.
Many thanks once again
Hayley says
Loved this. Can I freeze the left overs?
Shevy (Slimming Eats) says
yep you sure can, just ensure it is frozen as soon as it cools and fully reheated.
Cheryl says
I made this for dinner today and its amazing. I used extra courgette as I don't like carrot but it is really good
Jane says
Could I use chicken breast for this recipe?
Siobhan (Slimming Eats) says
you can, but it's best with thigh, much more flavour and the chicken is more tender.
Joanne says
Is there an alternative to maple syrup?
Thanks
Debbie McCarthy says
I made this tonight for dinner. I switched the chicken for Quorn, and added mixed vegetables at the end. Topped off with watercress. It was lovely. Loads left over for another night, so filling. Thank you Siobhan for the recipes ❤️
Siobhan (Slimming Eats) says
you can use honey in place of maple syrup in any recipe.
Margaret McGhee says
I made this tonight for dinner was delicious we found there was enough for 3