Better than take away! This all-in-one meal combines tender chicken, fresh vegetables and instant brown rice in a sweet and savory teriyaki sauce.
This Teriyaki chicken casserole has it all – it's delicious, healthy and easy! Making homemade teriyaki sauce is also very easy. Who knew? Your family will love this filling and delicious recipe!
A little background story. I am from the Seattle area and in Seattle we love our Teriyaki. Teriyaki is not just an article or even a section on restaurant menus. There are Teriyaki shops everywhere. Nowhere else, where have I been or have I lived, is there such a thing. Sometimes I just need a little teriyaki. It's in my blood. But I want it to be simple and healthy too.
This is where this recipe comes in.
How to make teriyaki sauce
Preparing the sauce was easier than I expected! I've always bought teriyaki sauce, but now I know better! You probably have most (or all) of the ingredients on hand – fresh ginger could be the catch.
But I'll tell you a little secret: Ginger freezes really well! I may have mentioned that in a previous post, but I just love that I can throw it in the freezer and set for future recipes! Just take out what you need and rub it (much easier than crushing!).
To prepare the sauce, simply combine soy sauce, water, brown sugar, garlic and ginger in a small saucepan over medium to high heat. In the meantime, stir the cornstarch and 1/4 cup of water together until the cornstarch has dissolved well, then add to the saucepan. Heat everything until it boils and thickens, maybe 5 minutes.
Now set aside until the casserole is assembled.
Cooking Tips Teriyaki Chicken Bake
One of the things I love most about this recipe is that it is an all-in-one casserole recipe. You don't have to add things at different times or cook several things at the same time. This teriyaki chicken is all-in-one. Once the sauce is done, you are almost done.
I recommend spraying a 3 liter (9 × 13 inch) baking dish with cooking spray to make cleaning a little easier (who doesn't need that?). Place the fast-boiling brown rice, green beans and carrots, and then the chicken strips on top. Pour chicken broth over everything and then 1 cup of teriyaki sauce. Make sure the chicken is well covered with sauce so that it is nice and aromatic.
Tip: Check to see if chickens are cut into strips in your grocery store. Mine does, and it's the same price as uncut chicken breast. Victory! I barely had to deal with meat to save time and clean up.
Once everything is assembled, cover the bowl with foil. Place the dish in a preheated 375 * F oven for 45 minutes. At this point, take the dish out and stir it a little to make sure everything gets enough moisture. If it looks dry, add an additional half a cup of chicken broth. This time put the dish back in the oven without foil and set the timer to 10 minutes.
What I learned about instant brown rice
That's why I always hesitated a little with instant rice. What's the catch? Is it rough or less nutritious? It cooks in 10 minutes instead of an hour, so it seems too good to be true.
Well, let me destroy some myths here and now. It is also not – there is no catch! Instant brown rice is simply rice that has been pre-cooked and then dehydrated to stay on the shelf. And when I tried it, I really liked it.
Comparing fast-boiling brown rice with normal rice, I found that the nutritional information was almost identical. And according to some articles I've read, fast-boiling rice may have a lower glycemic index than regular brown rice. (Here's a quick one) In other words, it increases blood sugar less if you're interested in monitoring it.
The bottom line: I decided to use tiny brown rice for this dish so that everything is cooked evenly. I knew that chicken and vegetables would cook faster than regular brown rice, so I tried the instant stuff. It worked perfectly! And it tasted great.
- 5 cups Brown rice, cooked
- 2nd cups Carrots, cut
- 2nd cups green beans
- 1 Cup Pineapple delicacies
- 1 1/2 lb Chicken breast
- 1 Cup Chicken broth, low in sodium
- 1/2 Cup Soy sauce, little sodium
- 1 Cup water
- 1/3 Cup Brown sugar
- 3rd Carnations garlic chopped
- 1/2 teaspoon ginger chopped
- 2nd tablespoon Cornstarch
- 2nd tablespoon cold water
Make the teriyaki sauce by combining all the ingredients except the cornstarch and 2 tablespoons of water in a small saucepan over medium heat. Stir in a small bowl of cornstarch and 2 tablespoons of water until the cornstarch has dissolved, then add to the saucepan. Bring to the boil and simmer for about 5 minutes until thickened.
Cut carrots into small pieces and cut green beans into bite-size pieces. Fry for 5 minutes until it is crispy and tender. Cut the chicken into thin strips or bite-size pieces.
Preheat the oven to 375 * F and spray a 9 × 13 baking dish with non-stick spray. Spread vegetables on the bottom of the bowl, followed by the chicken. Spread rice on top. Pour 1 cup of chicken broth over everything, then pour 1 cup of teriyaki sauce over it. Make sure you cover everything well.
Cover the bowl with foil and bake for 40 minutes. Remove the foil and stir a little to make sure everything cooks evenly. Add half a cup more chicken broth if you're too dry. Then put back in the oven (keep the foil away) for 10-15 minutes until chicken and vegetables are cooked. Pour the rest of the teriyaki sauce over it as you like.
Calories: 425kcal | Carbohydrates: 72G | Protein: 26G | Fat: 4thG | Saturated fatty acids: 1G | Cholesterol: 50mg | Sodium: 845mg | Dietary fiber: 4thG | Sugar: 13G