//Chicken & Veggie Teriyaki Skillet

Chicken & Veggie Teriyaki Skillet

I love all the flavor and color in this new Chicken & Veggie Teriyaki Skillet recipe! I was trying to put together an easy one-dish meal that everyone would gobble up, and that’s exactly what this is. We served it over brown rice (optional), but you could just eat it by itself. Either way, it will not disappoint!

This recipe includes a homemade teriyaki sauce that is MUCH better for you than the storebought version. Just look at all the unwanted additives in this bottle (the brand I used to buy!) that you would not cook with at home:

Chicken and Veggie Teriyaki Skillet on 100 Days of Real Food

Skip the modified corn starch, caramel color, rice flour, citric acid, xantham gum, potassium sorbate, sodium benzoate, and natural flavor and make your own more wholesome version with this recipe!

I also had the chance to do a quick demo of this recipe on the Charlotte Today Show. Here’s the clip if you’d like to see it:

Chicken and Veggie Teriyaki Skillet on 100 Days of Real Food

Ingredients for the Teriyaki Sauce

  • Soy sauce – Use gluten-free soy sauce if you’re avoiding gluten.
  • Water – To help the sauce not become too thick.
  • Garlic – Minced.
  • Fresh ginger – Peeled and minced.
  • Toasted sesame oil – Be sure it’s toasted.
  • Rice wine vinegar – A staple in Asian cooking.
  • Honey – Natural Sweetener.
  • Red Pepper Flakes – Just a pinch.

Ingredients for the Chicken and Veggies

  • Olive Oil – Extra virgin.
  • Red onion – Cut in half and thinly sliced.
  • Bell peppers – Choose your favorite colors.
  • Boneless, skinless chicken thighs – We recommend local, humanely raised meat.
  • Whole-wheat flour – Look for the 100% stamp on the package.
  • Fresh cilantro leaves – Optional for garnish.

How to make the sauce

  1. Whisk: Combine all sauce ingredients, whisk, and set aside.

How to make the chicken and veggies

  1. Heat: 1 tablespoon of the olive oil in a large skillet over medium-high heat. Cook the onion and peppers, while stirring occasionally, until they soften and begin to brown, 7 to 9 minutes. Transfer to a bowl.
  2. Cook: Pound the chicken with a tenderizer and dredge in flour until well coated on all sides. After the veggies are removed from the pan, pour in the remaining 2 tablespoons of olive oil and add the chicken, still on medium-high. Cook until golden brown on both sides and cooked almost all the way through, about 5 minutes (depending on the thickness of the chicken).
  3. Pour: Add in the teriyaki sauce and scrape the brown bits off the bottom of the pan. Bring to a boil and cook for a couple of minutes until the sauce reduces down and begins to thicken. Add back in the veggies and turn down to low until the chicken is done all the way through (no longer pink in the middle).
  4. Serve: Top with a handful of cilantro (if using), and serve over brown rice or whole-grain ramen noodles.

Chicken and Veggie Teriyaki Skillet

This Chicken and Veggie Teriyaki Skillet will have you passing up the store-bought teriyaki sauce for good! It’s the perfect weeknight one-pot dinner for the whole family.

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Chicken and Veggie Teriyaki Skillet on 100 Days of Real Food

Ingredients

For the chicken and veggies

  • 3 tablespoons olive oildivided
  • 1 red onioncut in half and thinly sliced
  • 3 bell pepperscored, seeded and thinly sliced (any color, I used red, green and yellow)
  • 1 pound boneless, skinless chicken thighsor breasts
  • 1/2 cup whole-wheat flour
  • 1 handful fresh cilantro leaves(optional garnish)

Instructions

Teriyaki Sauce

  1. Whisk together all ingredients and set aside.

For the Chicken and Veggies

  1. Heat 1 tablespoon of the olive oil in a large skillet over medium-high heat. Cook the onion and peppers, while stirring occasionally, until they soften and begin to brown, 7 to 9 minutes. Transfer to a bowl.

  2. Meanwhile, pound the chicken with a tenderizer and dredge in the flour until well coated on all sides. After the veggies are removed from the pan, pour in the remaining 2 tablespoons of olive oil and add the chicken to the pan, still on medium-high. Cook until golden brown on both sides and cooked almost all the way through, about 5 minutes (depending on the thickness of the chicken).

  3. Pour in the teriyaki sauce and scrape the brown bits off the bottom of the pan. Bring to a boil and cook for a couple of minutes until the sauce reduces down and begins to thicken.

  4. Add back in the veggies and turn the heat down to low until the chicken is done all the way through (no longer pink in the middle). Top with a handful of cilantro (if using), and serve over brown rice or whole-grain ramen noodles.


Recipe Notes

We recommend organic ingredients when feasible.

Nutrition Facts

Nutrition Facts

Chicken and Veggie Teriyaki Skillet

Amount Per Serving

Calories 337 Calories from Fat 162

% Daily Value*

Fat 18g28%

Saturated Fat 3g19%

Cholesterol 86mg29%

Sodium 938mg41%

Potassium 516mg15%

Carbohydrates 22g7%

Fiber 3g13%

Sugar 8g9%

Protein 22g44%

Vitamin A 2311IU46%

Vitamin C 94mg114%

Calcium 31mg3%

Iron 2mg11%

* Percent Daily Values are based on a 2000 calorie diet.

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