Unlock a world of vibrant flavors with this incredible Teriyaki Chicken Avocado Rice. This recipe blends savory teriyaki chicken, creamy avocado, and fluffy rice into a delightful, wholesome bowl. It’s a perfect example of how delicious and nutritious meals can be both simple to prepare and incredibly satisfying, even for the busiest schedules. Get ready to transform your weeknight dinners with this easy-to-master, family-friendly dish.
Table of Contents
Why You’ll Love This Teriyaki Chicken Avocado Rice
- Effortless & Quick: Prepare a complete, balanced meal in under 30 minutes, ideal for busy parents.
- Balanced Nutrition: Packed with lean protein, healthy fats, and complex carbohydrates for sustained energy.
- Diabetes-Friendly: Easily adaptable with mindful ingredient choices to support stable blood sugar levels.
- Explosion of Flavor: Enjoy the perfect harmony of sweet, savory, and umami, complemented by creamy avocado.
Ingredients You’ll Need
Crafting a truly exceptional Teriyaki Chicken Avocado Rice begins with selecting quality ingredients. Don’t worry, these are all readily available at your local grocery store. I always emphasize fresh produce and lean protein to maximize both flavor and nutritional value.
- For the Chicken:
- 1.5 lbs boneless, skinless chicken breasts or thighs, cut into 1-inch pieces
- 1 tablespoon olive oil or avocado oil
- Salt and freshly ground black pepper to taste
- For the Diabetes-Friendly Teriyaki Sauce:
- ½ cup low-sodium soy sauce (or tamari for gluten-free)
- ¼ cup rice vinegar
- 2 tablespoons maple syrup or sugar-free sweetener (like erythritol or stevia blend)
- 1 tablespoon grated fresh ginger
- 2 cloves garlic, minced
- 1 teaspoon sesame oil
- 1 tablespoon cornstarch or arrowroot powder mixed with 2 tablespoons cold water (slurry)
- For the Rice:
- 2 cups cooked brown rice or quinoa (prepare according to package directions)
- For the Avocado & Garnish:
- 2 ripe avocados, diced
- 2 green onions, thinly sliced
- 1 tablespoon toasted sesame seeds
- Optional: a squeeze of lime juice for the avocado
Substitutions & Variations
Adaptability is key in healthy eating. This Teriyaki Chicken Avocado Rice recipe is incredibly flexible, allowing you to tailor it to your dietary needs and preferences without sacrificing flavor or nutrition. Here are some smart swaps.
- Protein Power: Instead of chicken, try salmon, shrimp, firm tofu, or even edamame for a plant-based Teriyaki Chicken Avocado Rice.
- Grain Alternatives: For lower carb options, swap brown rice for cauliflower rice, broccoli rice, or additional roasted vegetables. Quinoa or farro also make excellent whole-grain choices.
- Veggie Boost: Stir-fry some extra vegetables with your chicken, such as bell peppers, broccoli florets, snap peas, or shredded carrots, to amp up the fiber and micronutrients in your Teriyaki Chicken Avocado Rice bowl.
- Spice It Up: Add a pinch of red pepper flakes to your teriyaki sauce for a little heat.
- Nut-Free Option: If you have a sesame allergy, simply omit the sesame oil and sesame seeds.
- Herbaceous Twist: Fresh cilantro or chopped parsley can add a refreshing note to your finished Teriyaki Chicken Avocado Rice.
Note: This video is for demonstration purposes and may use a slightly different methode.
If you’re looking for a delicious alternative protein option, consider trying our Easy Salmon Sushi Bake. This recipe provides a unique twist that keeps the meal healthy and flavorful.
Equipment You’ll Need
You don’t need a gourmet kitchen to create this fantastic Teriyaki Chicken Avocado Rice. A few basic tools will make preparation a breeze.
- Large skillet or wok
- Medium saucepan (for rice, if not pre-cooked)
- Whisk
- Measuring cups and spoons
- Cutting board
- Sharp knife
- Small bowl (for slurry)
Step-by-Step Instructions
Let’s get cooking! Follow these simple steps to bring your delicious Teriyaki Chicken Avocado Rice to life. Each stage is designed for maximum efficiency and flavor.
- Prepare the Teriyaki Sauce: In a medium bowl, whisk together soy sauce, rice vinegar, maple syrup (or sweetener), grated ginger, minced garlic, and sesame oil. Set aside.
- Cook the Chicken: Heat olive oil in a large skillet or wok over medium-high heat. Season chicken pieces with salt and pepper. Add chicken to the hot skillet and cook for 5-7 minutes, stirring occasionally, until browned and cooked through. Remove chicken from the skillet and set aside.
- Thicken the Sauce: Pour the prepared teriyaki sauce into the same skillet. Bring to a simmer. In a small bowl, whisk cornstarch and cold water to create a slurry. Gradually whisk the slurry into the simmering sauce. Continue to cook and stir for 1-2 minutes until the sauce thickens to your desired consistency.
- Combine and Coat: Return the cooked chicken to the skillet with the thickened teriyaki sauce. Toss gently to ensure all chicken pieces are evenly coated.
- Assemble Your Teriyaki Chicken Avocado Rice Bowls: Divide the cooked brown rice (or your chosen grain) among serving bowls. Top each serving with the teriyaki chicken.
- Add Avocado & Garnish: Generously add diced avocado to each bowl. Sprinkle with sliced green onions and toasted sesame seeds. If desired, a squeeze of fresh lime juice over the avocado enhances its freshness.
- Serve Immediately: Enjoy your freshly made Teriyaki Chicken Avocado Rice while it’s warm!
Ready to put your culinary skills to the test? Then follow the steps in our Queso Chicken Enchiladas recipe, which offers a straightforward approach to creating a delicious dish.
Pro Tips for Success
Even simple recipes benefit from a few expert touches. These tips will elevate your Teriyaki Chicken Avocado Rice from good to absolutely great, ensuring consistent success every time.
- Don’t Overcrowd the Pan: When searing the chicken, cook it in batches if necessary. Overcrowding lowers the pan’s temperature, steaming the chicken instead of browning it, which prevents that delicious crispy edge.
- Adjust Teriyaki Sweetness: Taste your teriyaki sauce before thickening. If you’re using a sugar-free sweetener, the intensity can vary. Adjust the sweetness to your preference.
- Perfect Avocado Ripeness: Choose avocados that yield slightly to gentle pressure. They should not be too hard or mushy. Dice them just before serving to prevent browning. A squeeze of lime or lemon juice over diced avocado also helps maintain its vibrant green color.
- Batch Cooking Rice: Cook a larger batch of brown rice or quinoa at the beginning of the week. This significantly speeds up meal prep for dishes like Teriyaki Chicken Avocado Rice.
- Low-Sodium Focus: Pay attention to your soy sauce choice. Opting for low-sodium helps manage overall sodium intake, especially important for individuals monitoring blood pressure.
- Sauce Consistency: For a thicker sauce, add a bit more cornstarch slurry. For a thinner sauce, a splash of water or broth will do the trick. Always add gradually to achieve the right texture for your Teriyaki Chicken Avocado Rice.
Storage & Reheating Tips
This Teriyaki Chicken Avocado Rice makes fantastic leftovers, perfect for meal prep. Storing and reheating it properly ensures you enjoy fresh-tasting meals throughout the week.
- Storage: Store leftover teriyaki chicken and rice in separate airtight containers in the refrigerator for up to 3-4 days. It’s best to add fresh avocado just before serving, as it can brown and become mushy when stored. If you must store it together, add a squeeze of lime or lemon juice over the avocado to slow oxidation.
- Reheating: Reheat the chicken and rice in the microwave until warmed through, or gently in a skillet on the stovetop over medium heat with a splash of water or broth to prevent drying. Once reheated, add freshly diced avocado. This keeps your Teriyaki Chicken Avocado Rice tasting its best.
To ensure your delicious Teriyaki Chicken Avocado Rice remains fresh all week, check out our Apple Butter Pork guidelines for effective meal storage and reheating tips.
What to Serve With This Recipe
While the Teriyaki Chicken Avocado Rice is a complete meal in itself, pairing it with a simple side can enhance the dining experience and boost nutrient intake. These suggestions keep the meal balanced and light.
- Steamed Edamame: A quick and easy source of plant-based protein and fiber.
- Simple Green Salad: A light vinaigrette complements the rich flavors of the Teriyaki Chicken Avocado Rice beautifully.
- Roasted Asparagus or Broccoli: Roasting brings out their natural sweetness and adds a lovely textural contrast.
- Cucumber Salad: A refreshing side with a light dressing can cut through the richness of the Teriyaki Chicken Avocado Rice.
- Miso Soup: A warm, savory bowl of miso soup makes for a comforting start to the meal.
Frequently Asked Questions (FAQ)
Can I make the teriyaki sauce ahead of time?
Absolutely! Preparing the teriyaki sauce in advance is an excellent time-saver. Whisk all the sauce ingredients (except the cornstarch slurry) together and store it in an airtight container in the refrigerator for up to 5 days. When you’re ready to cook your Teriyaki Chicken Avocado Rice, simply bring it to a simmer and then whisk in the cornstarch slurry to thicken.
How can I make this Teriyaki Chicken Avocado Rice more diabetes-friendly?
Several modifications make this recipe even more suitable for managing blood sugar. Always use a sugar-free sweetener or minimal maple syrup in the teriyaki sauce. Opt for brown rice, quinoa, or cauliflower rice instead of white rice.
Increase the vegetable content by adding extra stir-fried veggies like broccoli, bell peppers, or snap peas. These simple changes help lower the glycemic load of your Teriyaki Chicken Avocado Rice.
What’s the best way to choose a ripe avocado for my Teriyaki Chicken Avocado Rice?
To select a perfectly ripe avocado, gently cup it in your palm and apply slight pressure with your fingers. A ripe avocado will yield slightly without feeling mushy. The stem end also offers a clue; if it flicks off easily and reveals green underneath, it’s ready. Avoid avocados that are too hard or have dark, mushy spots for your Teriyaki Chicken Avocado Rice.
Teriyaki Chicken Avocado Rice is a nutritious dish that highlights the balance of flavors and ingredients, showcasing the harmony between savory and creamy components. For a broader understanding of this delightful cuisine, explore more about Asian culinary traditions in this Culinary article.
Final Thoughts
This Teriyaki Chicken Avocado Rice isn’t just a meal; it’s a commitment to your well-being. It embodies my mission: quick, science-backed, and truly delicious food solutions that empower you to live a healthier, happier life, one satisfying bite at a time. Enjoy!
Nutrition Information (per serving)
This is an approximate nutritional breakdown for one serving of Teriyaki Chicken Avocado Rice, using brown rice and a sugar-free sweetener in the sauce.
| Nutrient | Amount |
|---|---|
| Calories | 450-500 kcal |
| Protein | 35-40 g |
| Fat | 20-25 g |
| Carbohydrates | 30-35 g |
| Fiber | 8-10 g |
| Sugars | 4-6 g |
| Sodium | 600-700 mg |
Teriyaki Chicken Avocado Rice
Ingredients
Method
- In a medium bowl, whisk together soy sauce, rice vinegar, maple syrup, grated ginger, minced garlic, and sesame oil. Set aside.
- Heat olive oil in a large skillet or wok over medium-high heat. Season chicken pieces with salt and pepper. Add chicken to the skillet and cook for 5-7 minutes until browned and cooked through. Remove chicken from the skillet.
- Pour the teriyaki sauce into the same skillet and bring to a simmer. In a small bowl, whisk cornstarch and cold water to create a slurry. Gradually whisk the slurry into the simmering sauce, cooking for 1-2 minutes until thickened.
- Return the cooked chicken to the skillet, tossing gently to coat in the thickened teriyaki sauce.
- Divide cooked brown rice among serving bowls and top each with the teriyaki chicken.
- Add diced avocado to each bowl and sprinkle with green onions and sesame seeds. Optionally, add a squeeze of lime juice over the avocado. Serve immediately.
Notes
Diabetes Nutrition Specialist | Healthy Diet Advocate | Founder of GoldFoodie.
My passion for nutrition began with a deeply personal journey supporting my father through his battle with diabetes. Watching his daily struggles made me realize how powerful the right food choices can be in improving quality of life. That experience drove me to dedicate my career to helping others live healthier, more balanced lives.
- Rocco Fuhrman
- Rocco Fuhrman
- Rocco Fuhrman
- Rocco Fuhrman
